Teff is a tiny grain (150 grains weigh only as much as a kernel of wheat) with a distinctive flavor. Native to northern Africa, it has been a staple of Ethiopian cooking for thousands of years, and it is the main ingredient in the traditional flat bread called injera. Teff is now grown in the United States, primarily in Idaho. Because teff is gluten-free, it’s a good choice for people who need to avoid gluten and wheat. Courtesy of Teff & Co.

Teff comes in white, brown, and red. The flavor of each is best described as nutty. Teff is used in cereals and in baked goods like crackers, cookies, and breads. It is available packaged as a whole grain or flour.

Yet another of the super grains, gluten-free teff is one of the nutritious giants. It is much higher in iron and calcium that wheat, rice, millet or oats. It is also a rich source of other minerals including magnesium, boron, copper, phosphorous and zinc.

Teff is the smallest grain in the world so tiny it takes 150 teff seeds to equal the weight of a single wheat kernel. Because it is so tiny, the entire grain must be milled since there is no way to remove the germ or the husk. Teff has been the "rice and wheat" of Ethiopia for centuries.


Teff now comes in three colors: red, brown and white. White is the most delicate and the mildest of the three. Even though it is white, it is not processed. The red and brown teff have a richer, nuttier flavor.

Teff is a grain prominent in Ethiopian cuisine, and although it is native to northern Africa, it is now being cultivated in Idaho, of all places. Teff happens to be one of the smallest grains in the world, measuring only about 1/32 of an inch in diameter. One cup of cooked teff contains 387 milligrams of calcium (40 percent of the USRDA, which is more than milk), 15 milligrams of iron (100 percent of the USRDA) and is high in protein as well as fiber. You can buy teff in its whole grain state or ground into flour for baking. And I can tell you from experience that teff makes the best pie crust I've ever had.

Teff has been widely cultivated and used in the countries of Ethiopia, India and its colonies, and Australia. Teff accounts for about a quarter of total cereal production in Ethiopia.[2] The grain has a high concentration of different nutrients, a very high calcium content, and high levels of phosphorus, iron, copper, aluminum, barium, and thiamin. A big advantage, the iron from teff is easily absorbed by the body. Teff is high in protein. It is considered to have an excellent amino acid composition (including all 8 essential amino acids for humans) and has lysine levels higher than wheat or barley. Because of this variety, it stimulates the flora of the large intestine. Teff is high in carbohydrates and fiber. It contains no gluten, so it is appropriate for those with gluten intolerance or celiac disease.

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