Teff: Nutrition, Health Properties and Food Uses
What it found
Teff is rich in protein, fiber, minerals and vitamins, and the authors say it may help with cholesterol, blood sugar, bones and immunity.
The paper is an overview of its nutrients, health effects and food uses.
What they found
Studies in people and animals
Blood sugar and glycemic index
Teff has a low glycemic index of 57 to 74, and its starch is digested slowly. One study found that foods made with teff led to lower blood sugar after meals than other grains.
Cholesterol and heart health
The fiber in teff binds to bile acids in the gut, which the authors say can lower overall cholesterol. Teff also has unsaturated fats, magnesium and antioxidants that support heart health.
Bone health
Teff is high in calcium, with levels the authors say are as high as milk, plus magnesium, phosphorus and zinc. They say eating teff regularly may improve bone health, especially in children, pregnant women and older people.
Immune support
Teff provides zinc and iron, which help immune cells work, and antioxidants that lower oxidative stress. The authors say its polyphenols and flavonoids help fight inflammation and boost immunity.
Other findings
Nutrient profile
Teff grain has protein at 12.8% to 20.99%, fiber at 8%, and minerals including iron, calcium, zinc and magnesium. It also supplies B vitamins and compounds such as phenolic acids and flavonoids.
Gluten-free grain
Teff does not contain the proteins that make gluten, so the authors say it is suitable for people with celiac disease or gluten sensitivity.
What the authors conclude
“Teff ( E. tef ) is recognized for its rich nutrient content and numerous health benefits, including high protein levels, fiber, and essential minerals such as iron and calcium.”
Also in their conclusions
- They say teff is a superfood that fights malnutrition because it is high in protein, fiber, iron and calcium.
- They say its gluten-free nature, low glycemic index and antioxidants make it suitable for people with celiac disease, diabetes or those focused on health.
- They call for better farming, research and marketing to help teff become a vital food source worldwide.
How it was done
The authors wanted to pull together what is known about teff's makeup, nutrition and possible health benefits, and to suggest where future research should go.
They searched scientific databases including ScienceDirect, Scopus, Google Scholar and Web of Science for studies, books and reports on teff, then grouped the information by nutrient type, health effect and food use.
What it can’t tell you
- This is an overview of existing research, not a new experiment, so it cannot prove that eating teff causes any health benefit.
- Many of the health claims come from lab tests or small studies, and the authors say further research is needed.
- The paper does not give a recommended daily amount of teff to eat for any health effect.
Who paid
- Conflicts
- The authors declare no conflicts of interest.
- Authors work at
- Dunarea de Jos University of Galati, Romania
The paper
- Title
- Nutritional Characteristics, Health-Related Properties, and Food Application of Teff ( Eragrostis tef ): An Overview
- Type
- ReviewThe authors read earlier studies and describe what they found. It isn’t a new study.
- Evidence
- Studies in people · animals · lab
- Summarised from
- Full text
- Licence
- CC BY. Words in quotation marks are the authors’; the rest is our summary.
- Cite
- Abebe BS, Aprodu I, Istrati DI, Vizireanu C (2025). Nutritional Characteristics, Health-Related Properties, and Food Application of Teff ( Eragrostis tef ): An Overview. International journal of molecular sciences. doi:10.3390/ijms26199293Free full textPubMed 41096562DOI
Summary written 30 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error