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Ivory Teff Grain
Grains
Nutri-ScoreA

Ivory Teff Grain

Eragrostis tef

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Ivory Teff Grain provides 367 kcal, 13.3g of protein, 73.1g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Ivory teff grain is a highly nutritious ancient grain native to Ethiopia, known for its small size and rich nutrient profile, including high protein and fiber content.

Also known as:
TeffTef
Scientific NameEragrostis tef
Region of OriginEthiopia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories367 kcal
Water
10%
Fiber8g
Total88.9g
Protein
13.3g(15%)
Fats
2.5g(3%)
Carbohydrates
73.1g(82%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)2 mg (12%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate30 mcg (8%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium180 mg (18%)
Iron7.6 mg (42%)
Magnesium197 mg (49%)
Phosphorus410 mg (58%)
Zinc2.8 mg (25%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, teff provides essential amino acids, making it a great choice for vegetarians and vegans.
✓High fiber content aids in digestion and helps maintain stable blood sugar levels.
✓Contains significant amounts of calcium and iron, supporting bone health and preventing anemia.
✓Gluten-free, making it suitable for individuals with celiac disease or gluten intolerance.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with specific allergies should consult a healthcare provider before consumption.

How to Prepare & Consume

Teff can be cooked as porridge, used in baking, or added to soups and stews. It is best to soak or rinse before cooking to enhance digestibility.

Smart Selection & Storage

How to Select

Choose teff that is whole and free from any debris or discoloration. Look for a fresh aroma and avoid any signs of moisture.

How to Store

Store teff in an airtight container in a cool, dry place. For longer shelf life, consider refrigerating or freezing it.

Myths vs Realities

MythTeff is only for people with gluten intolerance.
RealityWhile teff is gluten-free, it is also a nutritious option for everyone, not just those with gluten sensitivities.
MythTeff is too small to be nutritious.
RealityDespite its small size, teff is packed with nutrients, including protein, fiber, and essential minerals.
MythTeff is difficult to cook.
RealityTeff is easy to cook and can be prepared similarly to other grains, making it versatile in the kitchen.

Healthy Recipes

Ivory Teff Grain Salad Bowl

A vibrant salad bowl featuring ivory teff grain, fresh vegetables, and a zesty lemon dressing, perfect for a nutritious lunch.

Ingredients
  • 1 cup cooked ivory teff grain
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked ivory teff grain, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Ivory Teff Grain Breakfast Porridge

A warm and hearty breakfast porridge made with ivory teff grain, almond milk, and topped with fresh fruits and nuts.

Ingredients
  • 1/2 cup ivory teff grain
  • 2 cups almond milk
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
  • 1 banana, sliced
  • 1/4 cup mixed nuts
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a saucepan, combine ivory teff grain, almond milk, maple syrup, and cinnamon; bring to a boil.
  2. 2. Reduce heat and simmer for 15-20 minutes, stirring occasionally until the teff is tender.
  3. 3. Serve warm, topped with banana slices, mixed nuts, and chia seeds.

Ivory Teff Grain Veggie Burgers

Delicious and nutritious veggie burgers made with ivory teff grain, black beans, and spices, perfect for grilling.

Ingredients
  • 1 cup cooked ivory teff grain
  • 1 can black beans, drained and rinsed
  • 1/2 cup breadcrumbs
  • 1/4 cup onion, finely chopped
  • 1 tablespoon cumin
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Whole grain burger buns
Instructions
  1. 1. In a bowl, mash the black beans and mix with cooked ivory teff grain, breadcrumbs, onion, cumin, garlic powder, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Grill the patties for 5-7 minutes on each side, and serve on whole grain buns.

Ivory Teff Grain Stir-Fry

A quick and colorful stir-fry featuring ivory teff grain, seasonal vegetables, and a savory soy sauce glaze.

Ingredients
  • 1 cup cooked ivory teff grain
  • 1 cup mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • Sesame seeds for garnish
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and add the mixed bell peppers, broccoli, and carrot; stir-fry for 5-7 minutes.
  2. 2. Add the cooked ivory teff grain, soy sauce, and ginger; stir well to combine and heat through.
  3. 3. Serve hot, garnished with sesame seeds.

Ivory Teff Grain Pancakes

Fluffy and nutritious pancakes made with ivory teff grain, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup ivory teff flour
  • 1 cup almond milk
  • 1 tablespoon baking powder
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • Coconut oil for cooking
Instructions
  1. 1. In a bowl, mix ivory teff flour, baking powder, honey, vanilla extract, and salt.
  2. 2. Gradually add almond milk until a smooth batter forms.
  3. 3. Heat coconut oil in a skillet over medium heat, pour batter to form pancakes, and cook until bubbles form; flip and cook until golden brown.

Ivory Teff Grain Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of ivory teff grain, black beans, corn, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked ivory teff grain
  • 1 can black beans, drained
  • 1 cup corn
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked ivory teff grain, black beans, corn, chili powder, and cumin.
  3. 3. Stuff the mixture into the halved bell peppers, top with cheese if desired, and bake for 25-30 minutes.

Ivory Teff Grain Energy Balls

No-bake energy balls made with ivory teff grain, nut butter, and dried fruits, perfect for a healthy snack on the go.

Ingredients
  • 1 cup cooked ivory teff grain
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 cup oats
  • 1/4 cup dried cranberries
  • 1/4 cup chia seeds
  • Pinch of salt
Instructions
  1. 1. In a bowl, combine cooked ivory teff grain, almond butter, honey, oats, dried cranberries, chia seeds, and salt.
  2. 2. Mix well and form into small balls.
  3. 3. Refrigerate for at least 30 minutes before serving.

Ivory Teff Grain Soup

A hearty and comforting soup featuring ivory teff grain, vegetables, and herbs, perfect for a nourishing meal.

Ingredients
  • 1 cup cooked ivory teff grain
  • 4 cups vegetable broth
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, garlic, carrot, and celery until softened.
  2. 2. Add vegetable broth, cooked ivory teff grain, thyme, salt, and pepper; bring to a boil.
  3. 3. Reduce heat and simmer for 20 minutes before serving.

Ivory Teff Grain Tabbouleh

A refreshing twist on the classic tabbouleh made with ivory teff grain, parsley, mint, and lemon juice, ideal for a light meal.

Ingredients
  • 1 cup cooked ivory teff grain
  • 1 cup fresh parsley, chopped
  • 1/2 cup fresh mint, chopped
  • 1/2 cup cherry tomatoes, diced
  • 1/4 cup green onion, chopped
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked ivory teff grain, parsley, mint, cherry tomatoes, and green onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Frequently Asked Questions (FAQ)

What is teff grain?

Teff is a tiny grain native to Ethiopia, known for its high nutritional value and gluten-free properties.

How do you cook teff?

Teff can be cooked by simmering it in water or broth for about 15-20 minutes until it becomes soft and fluffy.

Is teff suitable for gluten-free diets?

Yes, teff is naturally gluten-free and is a great alternative for those with gluten intolerance.

What are the health benefits of teff?

Teff is rich in protein, fiber, calcium, and iron, which can support muscle health, digestion, and bone strength.

Can teff be used in baking?

Yes, teff flour can be used in baking to make bread, pancakes, and other baked goods.

How does teff compare to other grains?

Teff has a higher protein and mineral content compared to many other grains, making it a superfood.

Where can I buy teff grain?

Teff grain can be found in health food stores, specialty grocery stores, and online.

How should teff be stored?

Teff should be stored in a cool, dry place in an airtight container to maintain freshness.

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Comparisons
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Nutrients
Protein in Ivory Teff Grain Calories in Ivory Teff Grain Vitamin-c in Ivory Teff Grain Magnesium in Ivory Teff Grain
Featured Guides
Health Benefits of Ivory Teff Grain Healthy Recipes with Ivory Teff Grain
Rankings
Grains high in phosphorus Grains high in magnesium Grains low in carbohidratos Grains low in índice glucémico