Teff (Cooked) – Nutritional Information
Teff, a tiny but nutrient-dense grain native to Ethiopia, is increasingly celebrated for its versatile culinary uses and impressive nutritional profile. When cooked, it provides an excellent source of plant-based protein, essential minerals, and dietary fiber, making it an ideal ingredient for a wide range of recipes. Whether you’re looking for a gluten-free grain alternative, or simply wanting to add a nutritious touch to your meals, cooked teff offers a healthy and flavorful option.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 101 kcal |
| Protein | 3.87 g |
| Fat | 0.65 g |
| Saturated Fats | 0.0 g |
| Carbohydrates | 19.86 g |
| Fiber | 2.8 g |
| Sugar | 0.0 g |
| Calcium | 49 mg |
| Iron | 2.05 mg |
| Magnesium | 50 mg |
| Phosphorus | 120 mg |
| Potassium | 107 mg |
| Sodium | 8 mg |
| Zinc | 1.11 mg |
| Copper | 0.226 mcg |
| Manganese | 2.86 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.183 mg |
| Riboflavin (Vitamin B2) | 0.033 mg |
| Niacin (Vitamin B3) | 0.909 mg |
| Vitamin B6 | 0.097 mg |
| Folate (Vitamin B9) | 18.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits:
- Protein-Rich: Teff is an excellent plant-based source of protein, making it ideal for vegetarians and vegans.
- High in Fiber: It contains a good amount of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels.
- Mineral Powerhouse: With notable amounts of iron, magnesium, phosphorus, and potassium, teff supports bone health, energy production, and muscle function.
- Rich in Manganese: A rich source of manganese, which plays an important role in bone development and metabolism.
- Gluten-Free: Teff is naturally gluten-free, making it an excellent choice for those with gluten sensitivity or celiac disease.
Allergen Information:
Teff is naturally gluten-free, making it safe for individuals with gluten intolerance or celiac disease. It is generally considered hypoallergenic, though cross-contamination can occur in processing facilities that handle gluten-containing grains.
Dietary Preferences:
- Gluten-Free: A perfect substitute for wheat-based grains in gluten-free diets.
- Vegetarian & Vegan: Provides a high-quality protein source for plant-based diets.
- Low in Fat: A great option for those following a low-fat or heart-healthy diet.
- High-Fiber: Ideal for those looking to increase their fiber intake for digestive health or weight management.
Tips for Cooking:
- Texture: When cooked, teff has a soft, slightly sticky texture, which makes it ideal for porridge, soups, and baking.
- Cooking Methods: To cook teff, combine 1 part teff to 3 parts water and bring to a boil. Reduce the heat and simmer for about 15-20 minutes until the grains are tender.
- Serving Suggestions: Use teff as a base for grain bowls, in stews, or as a side dish. It can also be incorporated into baked goods, such as breads or muffins, for added nutritional value.
Conclusion:
Teff is a highly nutritious, gluten-free grain that provides a range of health benefits, from supporting bone health with its high calcium content to aiding digestion with its fiber. Whether you’re looking for a new base for your meals or want to enhance your baking, teff is a versatile and nutritious option that will add both flavor and health benefits to your culinary repertoire.
