Cooked Teff: calories, macros and portion sizes

What the nutrition record actually describes

The reference is USDA FoodData Central food 168918, from the April 2018 SR Legacy release. Its basis is per 100 g edible portion. Food names in search results can hide important differences: the record description, rather than the broad headline alone, determines whether this panel matches your serving.

The figures below are scaled from that source record. Missing nutrients are labeled “Not reported”; an absent sugar value is not evidence that a food contains no sugar. Values may be rounded, and a current product label takes precedence for that exact packaged product.

Plain cooked teff and a finished recipe differ

Teff absorbs cooking water, so cooked grams cannot be exchanged one-for-one with dry grams. The reference does not represent injera, a sweetened breakfast porridge or teff cooked in milk.

Log a weighed serving of plain cooked grain using the prepared entry. For baking or mixed dishes, start with dry ingredients and calculate the recipe yield; fermentation or a different dish name does not identify its full nutrition.

How to calculate the portion on your plate

Multiply the per-100-g value by your edible portion in grams and divide by 100. A 75 g portion of this reference has approximately 75.8 kcal; a 150 g portion has approximately 151.5 kcal. Those are mathematical examples, not recommended serving sizes.

Use the same scaling for protein, carbohydrate and fat. For a mixed recipe, calculate each ingredient first, add the batch, then allocate the share eaten. If a finished batch weighs 600 g and you serve 150 g, you have one quarter of the batch nutrition; the recipe's water content affects its final weight.

Where the reference is useful—and where it stops

Use this panel to compare like-for-like portions and to understand what drives the meal total. It does not decide whether cooked teff is suitable for a particular medical diet, nor does one nutrient describe the quality of an entire day.

A meal can include additional vegetables, grains, proteins, sauces and drinks. Record the components you ate rather than judging the plate from a single ingredient. If you need a sodium or other nutrient limit for a condition, use the plan agreed with your healthcare professional.

Logging cooked teff with BiteCal

Photograph the meal in good light with the whole serving visible. Review the foods the scanner suggests, match the preparation, and adjust the portion before saving. Photo recognition is a starting estimate; it cannot read the weight under a pile of food or identify every hidden recipe ingredient.

Compare the saved calorie and macro totals with the reference and your portion calculation. Review the daily diary rather than assuming one scan is exact. A label or measured homemade recipe is often a better source when the product or recipe is known.

Frequently asked questions