Food Nutrient Profile - Cooked Teff

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Nutrients in 100 grams of Cooked Teff

Teff, cooked (Eragrostis tef (Zuccagni) Trotter).

Macros Ratio

Protein Fat Carbs
15%
6%
79%
100 g ▼

Macro Nutrients

Cooked Teff
Energy101 kcal
3.5%
Cooked Teff provides 101kcal of Energy per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.65 g
0.67%
Cooked Teff provides 0.65g of Fat per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Cooked Teff provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate20 g
15.3%
Cooked Teff provides 20g of Carbohydrate per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber2.8 g
7.37%
Cooked Teff provides 2.8g of Fiber per 100 grams, meeting 7.37% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein3.87 g
6.9%
Cooked Teff provides 3.87g of Protein per 100 grams, meeting 6.9% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Cooked Teff
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Teff provides 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.18 mg
15.3%
Thiamine
Cooked Teff provides 0.18mg of Vitamin B1 per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.033 mg
2.54%
Riboflavin
Cooked Teff provides 0.033mg of Vitamin B2 per 100 grams, meeting 2.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.91 mg
5.7%
Niacin, nicotinic acid, niacinamide
Cooked Teff provides 0.91mg of Vitamin B3 per 100 grams, meeting 5.7% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.097 mg
7.46%
Pyridoxine
Cooked Teff provides 0.097mg of Vitamin B6 per 100 grams, meeting 7.46% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B918 μg
4.5%
Folates and Folic Acid
Cooked Teff provides 18μg of Vitamin B9 per 100 grams, meeting 4.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Teff provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C
NA
Ascorbic acid
No information available
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Cooked Teff
Calcium49 mg
4.9%
Cooked Teff provides 49mg of Calcium per 100 grams, meeting 4.9% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.23 mg
25%
Cooked Teff provides 0.23mg of Copper per 100 grams, meeting 25% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.05 mg
25.6%
Cooked Teff provides 2.05mg of Iron per 100 grams, meeting 25.6% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium50 mg
12%
Cooked Teff provides 50mg of Magnesium per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese2.86 mg
124%
Cooked Teff provides 2.86mg of Manganese per 100 grams, meeting 124% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus120 mg
17%
Cooked Teff provides 120mg of Phosphorus per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium107 mg
3.15%
Cooked Teff provides 107mg of Potassium per 100 grams, meeting 3.15% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium8 mg
0.53%
Cooked Teff provides 8mg of Sodium per 100 grams, meeting 0.53% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1.1 mg
10%
Cooked Teff provides 1.1mg of Zinc per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water75 g
2.03%
Cooked Teff provides 75g of Water per 100 grams, meeting 2.03% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Cooked Teff: 100g Serving Size - Health Benefits & Nutrition Facts

Discover the nutritional benefits of cooked teff with detailed macro and micronutrient data for 100g servings. Learn about the essential nutrients packed in this ancient grain.

When you enjoy 100 grams of cooked teff, you're getting a solid dose of essential vitamins. This serving size is particularly rich in Vitamin B1 (Thiamine) and Vitamin B6, both of which play crucial roles in energy metabolism and brain health. You'll also find moderate amounts of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B9 (Folate), which collectively support everything from red blood cell formation to DNA synthesis. However, it's worth noting that cooked teff does not contain Vitamin A or Vitamin B12.

Teff truly shines when it comes to its mineral content. In just 100 grams of cooked teff, you'll find an outstanding amount of Manganese, a mineral vital for bone health and metabolism. It's also an excellent source of Copper and Iron, which are essential for maintaining healthy blood and immune function. Additionally, cooked teff provides a good amount of Magnesium, Phosphorus, and Zinc, all of which contribute to various bodily functions, including bone health and immune support. While it does offer some Calcium and Potassium, it contains no Sodium, making it a heart-friendly choice.

From a macronutrient perspective, 100 grams of cooked teff is a great option. It delivers a good amount of Carbohydrates and Fiber, which are essential for sustained energy and digestive health. You'll also get some Protein, making it a valuable addition to a balanced diet. Notably, cooked teff contains no Fat, making it a low-fat, nutrient-dense option for those looking to maintain a healthy weight.

In summary, cooked teff is a nutritional powerhouse, especially when it comes to vitamins and minerals. Whether you're looking to boost your energy levels, support your immune system, or simply enjoy a wholesome, plant-based food, teff is an excellent choice.

Frequently Asked Questions about Cooked Teff

What are the health benefits of Cooked Teff?

Cooked teff is a nutrient-dense whole grain that is high in iron, calcium, and fiber. It is also a good source of plant-based protein and essential amino acids. Teff is gluten-free and rich in antioxidants, making it a great addition to a vegan diet for promoting heart health, digestion, and overall well-being.

Are there any potential risks or side effects of consuming Cooked Teff?

Teff is a nutritious gluten-free grain that is safe for most people to consume. However, some potential side effects of consuming teff, especially in large amounts, may include bloating, gas, or digestive discomfort due to its high fiber content. It is always recommended to consume teff in moderation as part of a balanced diet to avoid any potential adverse effects.

Can I lose weight by eating more Cooked Teff?

Yes, incorporating cooked teff into your diet can support weight loss due to its high fiber content, which can help you feel full and satisfied with fewer calories. Additionally, teff is a good source of protein, which can also aid in weight management by supporting muscle mass and metabolism. Remember to balance your teff intake with a variety of other nutrient-dense foods for overall health and weight loss success.

Can I gain more muscles by eating more Cooked Teff if I train consistently?

Eating cooked teff can be a beneficial part of a muscle-building diet due to its high protein content and essential amino acids. However, muscle gain also depends on various factors such as overall caloric intake, protein quality, training intensity, and recovery. It's important to consume a balanced diet with a variety of plant-based protein sources, whole grains, fruits, and vegetables to support muscle growth and overall health.

Can I eat Cooked Teff if I have diabetes?

Yes, cooked teff can be a good option for individuals with diabetes. Teff is a whole grain that is high in fiber and protein, which can help regulate blood sugar levels. It also has a low glycemic index, meaning it won't cause a rapid spike in blood sugar. Just be mindful of portion sizes and how you prepare it to ensure it fits into your overall meal plan.

Can I consume Cooked Teff if I am on a Keto diet?

Yes, you can consume cooked teff on a Keto diet. Teff is a gluten-free grain that is high in fiber and protein, making it a good option for a low-carb diet like Keto. Just be mindful of portion sizes to ensure you stay within your daily carb limits.

Can I eat Cooked Teff if I am on a low fat diet?

Yes, cooked teff can be a good option for a low-fat diet as it is naturally low in fat. Teff is a gluten-free whole grain that is high in fiber, protein, and various nutrients such as iron and calcium. It can be a nutritious addition to a balanced diet, especially for those looking to reduce their fat intake.

What is the environmental impact of producing Cooked Teff?

Producing cooked teff has a relatively low environmental impact compared to other grains. Teff requires less water and land to grow, making it a more sustainable option. Additionally, teff is often grown using traditional farming methods that have minimal impact on the environment.




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