Home / Blog / Superfood Teff: The Next Gluten-Free Darling

Teff: It’s the newest food trend you might not know about. Often compared to quinoa, this tiny grain has all the qualities necessary to become the food world’s next gluten-free darling.

This is Olivia, the iNatural blogger. Food trends may come and go, but nutrition is forever. That’s why I still love quinoa and couscous and brown rice… but now I’m excited to ride the wave of excitement over the Ethiopian grain teff.

This week continues our Superfoods series — just click back if you’ve missed the posts on kale or hemp.

What is teff?

Teff is an ancient grain with the scientific name Eragrostis tef. It has a mild, nutty taste when cooked. This millet — a small-seeded grass — has been part of Ethiopian cuisine for over 2,000 years. Teff is traditionally ground into a flour to make injera, a spongy, gluten-free Ethiopian flatbread; it is also used to feed livestock. While this grain may be ancient, it is on the rise to become America’s next gluten-free superstar, with farms cropping up in Idaho and Kansas.

Why is teff awesome?

This tiny grain packs a powerful nutritional punch. Each ounce of uncooked grain contains:

  • 4 grams of protein (high levels per ounce — it’s 14% protein!)
  • 2 grams of fiber (high levels per ounce)
  • Over 10% of your daily recommended amount of iron, magnesium, phosphorous, and copper
  • Over 120% of your daily recommended amount of manganese
  • 5% of your recommended amount of calcium
  • All nine essential amino acids
  • An extremely low glycemic index, which helps regulate blood sugar
  • Extremely low levels of sodium, cholesterol, and saturated fat (yay!)

(Nutrition facts via SELF Nutrition Data)

How can I eat more teff?

Check out these tasty teff preparations:

Don’t worry, quinoa, I still love you. I’m just expanding my palate to include this new gluten-free grain!

Have you tried teff before? What other African grains hold a special place in your heart? Let us know by leaving a comment below! We welcome all feedback. You can also always email us at info@inaturalcatering.com or use our contact form to get in touch. Thanks, and we hope to hear from you soon.


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