Teff: Tiny Ethiopian Grain with Big Nutrition

Teff (*Eragrostis tef*) is one of the world’s smallest grains, native to Ethiopia and Eritrea. It has a nutty, earthy flavor and comes in colors ranging from ivory to reddish-brown.

- **Calories:** ~350 kcal per 100 g (raw) - **Protein:** 13 g/100 g (higher than most grains) - **Fiber:** 8 g/100 g - **Minerals:** Rich in iron, calcium, magnesium, zinc - Naturally **gluten-free**

- **Iron source:** supports energy and hemoglobin production - **Bone health:** calcium and magnesium contribute to bone density - **Digestive health:** high fiber aids bowel regularity - **Gluten-free:** safe for people with celiac disease

- May be expensive outside Ethiopia - As with all grains, portion control is important for calorie balance

- **Injera bread:** ferment teff flour to make Ethiopian flatbread - Cook as a **porridge** for breakfast - Mix into **soups and stews** as a thickener - Use teff flour in **gluten-free baking** (pancakes, muffins)

Teff is a nutrient-dense, gluten-free grain that supports iron intake, bone health, and digestion—ideal for diverse diets.