Calories in Teff Flour: Nutritional facts for Teff Flour Types

A 100g serving of brown teff flour contains 383 calories, a 100g serving of uncooked teff grain contains 367 calories, and a 100g serving of cooked teff grain contains 101 calories.

One kilogram (1000g) of brown teff flour contains 3,830 calories, one kilogram of uncooked teff grain contains 3,670 calories, and one kilogram of cooked teff grain contains 1,010 calories.

Teff flour is a powder and is measured by weight or volume, not as a single unit. A standard serving of ¼ cup (47g) of brown teff flour contains 180 calories. The calorie count varies by brand, with a ¼ cup serving from Bob's Red Mill (38g) having 140 calories, while a serving from Maskal Teff (48g) contains 180 calories, and a serving from Anthony's Goods (30g) has 110 calories.

Teff flour offers numerous health advantages due to its dense and unique nutritional composition. The potential benefits of consuming teff flour are listed here.

• Supports Blood Sugar Control: Teff has a low glycemic index and is high in fiber and resistant starch, which helps to slow down the absorption of sugar into the bloodstream. A study by Shumoy, H., & Raes, K. (2016), "In vitro starch digestibility and estimated glycemic index of tef (Eragrostis tef (Zucc.) Trotter) injera," determined that traditional injera made from teff has a low estimated glycemic index, supporting its role in slow sugar release.
• Aids in Anemia Prevention: Teff is an exceptional source of iron, a mineral essential for producing hemoglobin and transporting oxygen in the blood. A comprehensive review by Zhu, F. (2018), "Teff: Nutrient Composition and Health Benefits," confirmed that teff is an outstanding source of iron compared to more common cereals like wheat and rice, making the grain beneficial for preventing iron-deficiency anemia.
• Promotes Digestive Health: The high concentration of dietary fiber and resistant starch in teff flour acts as a prebiotic, nourishing beneficial gut bacteria and promoting regular bowel movements. A review by Slavin, J. (2013), "Fiber and Prebiotics: Mechanisms and Health Benefits," details how dietary fiber is crucial for maintaining a healthy gastrointestinal system.

While highly nutritious, teff flour has a few potential downsides. The health risks from consuming teff flour are outlined here.

• Contains Phytic Acid: Teff contains phytic acid, an antinutrient that can bind to minerals like iron, zinc, and calcium and reduce their absorption in the body. A study by Lestienne, I., et al. (2005), "Effects of soaking whole cereal and legume seeds on iron, zinc and phytate contents," showed that while processing methods like fermentation can reduce phytate levels, the compound is naturally present. An alternative gluten-free grain with lower phytic acid is white rice, though it is less nutritious. A suggested amount is to consume teff as part of a varied diet to minimize the impact of any single antinutrient.
• Higher Cost and Limited Availability: Compared to common grains like wheat and rice, teff flour is more expensive and can be harder to find in standard grocery stores. The price is influenced by its status as a specialty health food and the limited number of countries that produce the grain on a large scale.

Yes, teff flour is good for consumption because the grain offers a superior nutritional profile compared to many other flours, including those that are gluten-free. The nutritional composition of teff flour provides benefits for digestive health, as the grain is exceptionally high in dietary fiber and resistant starch, which supports a healthy gut microbiome. A review by Slavin, J. (2013), "Fiber and Prebiotics: Mechanisms and Health Benefits," details how fiber is fundamental for digestive regularity and overall wellness. The flour supports bone health through its high content of essential minerals. Research by Gebremariam, M. M., et al. (2012), "Teff (Eragrostis tef) as a raw material for malting, brewing and manufacturing of gluten-free foods," confirmed that teff is a rich source of calcium and manganese, both vital for maintaining strong bones. The grain also aids in energy metabolism and circulatory health due to its remarkable iron content. A review by Zhu, F. (2014), "Teff: Nutrient Composition and Health Benefits," highlighted teff's high iron levels, which are crucial for oxygen transport and energy production, making the grain effective in combating fatigue and preventing anemia.

Yes, teff flour is good for diabetics because of its low glycemic index and high fiber content, which help regulate blood sugar levels. Teff's complex carbohydrates are digested slowly, preventing the sharp spikes in blood glucose that can be dangerous for individuals with diabetes. A study by Shumoy, H., & Raes, K. (2017), "In vitro starch digestibility and estimated glycemic index of tef (Eragrostis tef (Zucc.) Trotter) injera," determined that traditional injera made from teff has a low estimated glycemic index, supporting its role in slow sugar release. The high dietary fiber in the flour further aids glycemic control by slowing the absorption of sugar. Research by Weickert, M. O., & Pfeiffer, A. F. H. (2008), "Metabolic effects of dietary fiber consumption and prevention of diabetes," concluded that high intake of dietary fiber is associated with a lower risk of developing type 2 diabetes. The presence of resistant starch in teff also improves insulin sensitivity. A meta-analysis by Bodinham, C. L., et al. (2014), " Efficacy of increased resistant starch consumption in human type 2 diabetes," found that resistant starch consumption can lead to improved measures of insulin sensitivity.

Yes, teff flour is healthy for weight loss because its high protein and fiber content promote satiety, helping to reduce overall calorie intake. The dietary fiber in teff flour adds bulk to meals and slows down digestion, leading to a prolonged feeling of fullness. A systematic review by Clark, M. J., & Slavin, J. L. (2013), "The effect of fiber on satiety and food intake," confirmed that increased fiber consumption is effective in enhancing satiety and can lead to lower body weight. The protein in teff also contributes to feeling full and can help preserve lean muscle mass during weight loss. A study by Paddon-Jones, D., et al. (2008), "Protein, weight management, and satiety," showed that protein is more satiating than carbohydrates or fats, making high-protein foods beneficial for weight management. The resistant starch in teff is not fully digested, meaning it contributes fewer calories than other carbohydrates and can increase fat oxidation. Research by Higgins, J. A. (2004), "Resistant starch: metabolic effects and potential health benefits," details how resistant starch can positively influence body composition and fat metabolism.

The specific type of teff flour does not determine the calorie count. Both Ivory Teff Flour and Brown Teff Flour have the same calorie value at 383 calories per 100 grams. The primary differences between the two types are the flavor profile and the concentration of certain micronutrients and antioxidants, not the macronutrient composition that dictates the calorie value. Brown teff has a more robust, earthy taste, while ivory teff is milder and nuttier.

Yes, teff flour is naturally gluten-free. The teff grain does not contain gluten, the protein found in wheat, barley, and rye that triggers adverse reactions in individuals with celiac disease or gluten sensitivity. This makes teff flour an excellent and nutritious alternative for gluten-free baking and cooking, allowing individuals on a strict gluten-free diet to enjoy a wide range of foods, including the traditional Ethiopian flatbread, injera.

The origin of teff flour is ancient Ethiopia and Eritrea, where the teff grain was one of the earliest plants domesticated by humans, with cultivation dating back to between 4000 and 1000 BC. The name "teff" is thought to derive from the Amharic word "teffa," which means "lost," a reference to the tiny size of the grain, which is the smallest in the world. For millennia, teff has been the cornerstone of the diet in the Horn of Africa. The grain is milled into flour to create injera, a spongy, sour, fermented flatbread that is the national dish of both Ethiopia and Eritrea. Injera is not just a food but a utensil, used to scoop up flavorful stews known as "wots." The cultural and nutritional importance of teff in this region is immense, providing a rich source of protein, fiber, and essential minerals. In recent decades, teff has gained global recognition as a nutritious, gluten-free "ancient grain."