scored 88/100
Teff is a tiny ancient grain native to Ethiopia with an exceptional nutrient density, providing 13.3g protein, 8g fiber, and rich mineral content per 100g serving.
32.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 88.
Teff is a grain crop indigenous to the Ethiopian highlands, cultivated for over 5,000 years and traditionally used to make injera flatbread. Despite its diminutive seed size (1mm diameter), teff delivers remarkable nutritional concentration. It contains all nine essential amino acids, making it a complete protein source rare among grains—particularly valuable for plant-based diets. The grain's mineral profile is exceptional: high in iron (7.63mg), manganese (9.24mg), magnesium (184mg), and calcium (180mg), supporting bone health and metabolic function. Teff's 8g of fiber per 100g aids glycemic control and gut microbiome diversity. Its resistant starch content may improve insulin sensitivity and metabolic health. The whole grain contains bioactive polyphenols with antioxidant properties. For longevity-focused nutrition, teff addresses multiple aging pathways: mineral sufficiency supports cardiovascular and bone health, complete protein supports muscle maintenance, and fiber intake correlates with reduced all-cause mortality. Its gluten-free nature makes it accessible for diverse populations. Teff's nutrient-to-calorie ratio (367 kcal with exceptional micronutrient density) makes it an efficient longevity food, particularly valuable in traditional diets where it forms nutritional staples.
Teff contains balanced amino acid ratios comparable to quinoa; protein synthesis in aging populations depends on adequate intake of all EAAs, particularly leucine for muscle fiber preservation
Magnesium is essential for bone mineralization and vascular function; manganese activates osteocalcin for bone formation; iron supports hemoglobin and mitochondrial function
Soluble and insoluble fiber slows glucose absorption; resistant starch ferments into butyrate, which enhances gut barrier integrity and improves insulin sensitivity
Teff contains phenolic compounds that reduce oxidative stress and inflammation, key drivers of age-related diseases including cardiovascular disease and neurodegeneration
Teff's fiber profile feeds beneficial bacteria species, promoting microbial diversity which correlates with improved immune function and reduced systemic inflammation
Teff's balanced macronutrient profile and slow-digesting carbohydrates make it suitable for any meal; morning consumption provides sustained energy, while evening use avoids blood sugar spikes due to resistant starch content
Breaks a fast
Best consumed as part of mixed meals with protein and healthy fats to optimize nutrient absorption and glucose stability. Can be used pre-workout for sustained energy or post-workout when combined with protein sources.
Per 100 g of the default form. Bars show how much higher or lower teff is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Teff is classified as a grain. Teff is a tiny ancient grain native to Ethiopia with an exceptional nutrient density, providing 13.3g protein, 8g fiber, and rich mineral content per 100g serving.
Teff scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 6.7 g of protein (~13% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 4 g of fiber (~14% of the 28 g daily value).
In a 50 g serving, teff is highest in Manganese (~201% DV), Copper (~45% DV), Vitamin B6 (~28% DV), Magnesium (~22% DV), Iron (~21% DV).
Teff is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 50 g serving has about 32.6 g of net carbs (36.6 g total minus 4 g fiber).
Best any time of day. Teff's balanced macronutrient profile and slow-digesting carbohydrates make it suitable for any meal; morning consumption provides sustained energy, while evening use avoids blood sugar spikes due to resistant starch content
A typical serving is around 50 g (~184 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating teff alongside several other grain sources.
Teff pairs nicely with: Pair with fermented foods (yogurt, miso, sauerkraut) because fermented probiotics enhance mineral bioavailability, particularly iron and magnesium absorption; Combine with vitamin C-rich foods (citrus, tomatoes, bell peppers) to enhance non-heme iron absorption through ascorbic acid reduction; Pair with leafy greens (spinach, kale) to balance phytate content and create mineral-complementary meals with additive nutrient density; Combine with healthy fats (olive oil, avocado, nuts) because fat-soluble absorption and satiety are enhanced, stabilizing postprandial glucose response.
Encyclopedia entries that supply the same signature nutrients teff contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients teffcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.