Teff contains 2.0 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective; consider alternative measures for this food:
- 1 cup equals 252 grams.
In the category of grain; we included whole grains and flours in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:
Teff; cooked
Read more about iron in grains or visit our iron-rich foods list.
Teff as an Iron Rich Food
Teff is a nutrient-rich grain that is beginning to gain popularity in the West. It is a traditional food in North Africa, but has only recently become known in Western health food circles largely due to its nutrient value. It is a small grain and, much like quinoa and amaranth, is very nearly all bran. It cannot be refined into a “white teff.” It is simply a full-flavored, nutty, whole grain which happens to be a high iron food.
Teff can be milled into flour or used whole, as in breakfast porridges, side salads, or as the core part of an entree.
As with all grains, teff does contain iron inhibitors. If you rely on teff for your iron intake, we strongly encourage you to use the resources on this site to learn how to soak your teff when you are using it in porridge or how to bake with it to improve the digestibility of the iron content. Read more about these processes on our iron rich foods tips page.