Teff
Top 5 in Top 10 Best Healthy Ancient Grains
Teff, which is roughly 0.7–1% the size of a wheat kernel, is the smallest grain. Uncooked teff weighs 3.5 ounces (100 grams) and contains:
- Calories: 367
- Carbs: 73 grams
- Protein: 13.3 grams
- Fat: 2 grams
- Fiber: 8 grams — 32% of the DV
- Manganese: 402% of the DV
- Copper: 90% of the DV
- Vitamin C: 98% of the DV
- Magnesium: 44% of the DV
- Iron: 42% of the DV
- Phosphorus: 34% of the DV
- Zinc: 33% of the DV
The small teff grains are packed with essential nutrients including iron and magnesium. Additionally, they are among the few grains that contain vitamin C, a vitamin that is essential for the strength of the bones and immune system. One study conducted on 592 pregnant Ethiopian women found that eating teff daily was linked to a much lower incidence of anemia than eating it less frequently. Teff can be added to oatmeal, soups, stews, and gluten-free baked goods and is also free of gluten.
