Edible parts
Cooked portion as sold / drained
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 423 kJ / 101 kcal | 5% |
| Protein | 3.87 g | 8% |
| Carbohydrate | 19.86 g | 8% |
| Fat | 0.65 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.8 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Thiamin (B1) | 0.18 mg | 17% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.91 mg | 6% |
| Calcium | 49 mg | 6% |
| Iron | 2.05 mg | 15% |
| Magnesium | 50 mg | 13% |
| Potassium | 107 mg | 5% |
| Zinc | 1.11 mg | 11% |
| Copper | 0.23 mg | 23% |
| Manganese | 2.86 mg | 143% |
| Phosphorus | 120 mg | 17% |
| Sodium | 8 mg | — |
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Teff, cooked (USDA FDC SR Legacy 168918). Nutrients the row does not report are left blank.
Prep notes
Ethiopian staple. Useful iron for a grain. Figures are for the cooked food (as sold or drained). Dry raw seed is denser per 100 g and is not this card.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Teff, cooked (Eragrostis tef) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Cooked portion as sold / drained.