Teff (Uncooked) – Nutritional Information and Benefits
Teff, a tiny but powerful grain, is a staple in many African cuisines, particularly in Ethiopia, where it is used to make injera. Despite its small size, teff is a nutritional powerhouse, packed with protein, fiber, and a variety of essential minerals and vitamins that promote overall health.
Nutritional Breakdown (per 100g of uncooked teff):
| Nutrient | Amount |
|---|---|
| Energy | 367 kcal |
| Protein | 13.3 g |
| Total Fat | 2.38 g |
| Saturated Fat | 0.449 g |
| Carbohydrates | 73.13 g |
| Dietary Fiber | 8.0 g |
| Sugars | 1.84 g |
| Calcium | 180.0 mg |
| Iron | 7.63 mg |
| Magnesium | 184 mg |
| Phosphorus | 429.0 mg |
| Potassium | 427.0 mg |
| Sodium | 12.0 mg |
| Zinc | 3.63 mg |
| Copper | 0.81 mcg |
| Manganese | 9.24 mg |
| Selenium | 4.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.39 mg |
| Riboflavin (B2) | 0.27 mg |
| Niacin (B3) | 3.363 mg |
| Vitamin B6 | 0.482 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.08 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Teff is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten sensitivity. It is also free from common allergens such as dairy, nuts, and soy, though cross-contamination may occur during processing, so always check packaging for specific details.
Dietary Preferences
Teff is versatile and can be used in various diets, including:
- Gluten-Free Diets: As a naturally gluten-free grain, teff is ideal for those avoiding gluten.
- Vegan and Vegetarian Diets: Teff is rich in plant-based protein, making it a great choice for vegans and vegetarians.
- High-Fiber Diets: Its high fiber content promotes digestive health and may support weight management.
- Low-Sugar Diets: With only 1.84g of sugar per 100g serving, teff is suitable for low-sugar or diabetic-friendly diets.
Health Benefits
Teff is a nutrient-dense grain, offering several health benefits:
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Rich in Protein: With 13.3 grams of protein per 100 grams, teff serves as a valuable source of plant-based protein, essential for muscle repair and immune system function.
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High in Fiber: With 8 grams of fiber, teff supports digestive health and can aid in regulating blood sugar levels, making it a great option for those managing diabetes or trying to maintain stable energy levels.
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Packed with Essential Minerals: Teff is a great source of iron, magnesium, phosphorus, potassium, and calcium, all of which play crucial roles in bone health, energy production, and overall bodily functions.
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Rich in Antioxidants: Teff contains manganese and copper, both of which act as antioxidants, helping to protect the body from oxidative stress and promoting healthy skin and tissues.
Culinary Uses
Teff can be used in a variety of ways. It can be cooked as a porridge, added to baked goods, or used as a thickening agent in soups and stews. It is most commonly used to make injera, a type of flatbread in Ethiopian cuisine. Teff flour is also popular in gluten-free baking, creating delicious pancakes, bread, and cakes.
Conclusion
Teff is an incredibly nutritious and versatile grain that fits seamlessly into various dietary preferences, offering numerous health benefits. Whether you are looking to add more protein, fiber, or essential minerals to your diet, teff is an excellent choice. Its gluten-free nature makes it a go-to for those with dietary restrictions, and its rich nutritional profile supports overall health and well-being. Whether incorporated into your breakfast, baked goods, or savory dishes, teff provides a tasty and healthy option for enhancing your meals.
