Teff vs Quinoa: Calories and Nutrition Compared (2026)

Teff has 101 calories and 3.9 g of protein, while quinoa has 120 calories and 4.4 g of protein. Quinoa is higher in protein, but teff is lower in calories.

Teff and quinoa are both nutritious grains that offer various health benefits. This comparison will highlight their differences in calories, protein, and other nutritional aspects.

What Is the Difference Between Teff and Quinoa?

Teff is a tiny, nutrient-rich grain native to Ethiopia, often used in traditional dishes. It is known for its high fiber content and gluten-free properties. Quinoa is a grain-like seed that is a complete protein source, native to the Andean region of South America. It is popular for its versatility and health benefits.

Teff vs Quinoa: Nutrition Side by Side

Below is a side-by-side comparison of teff and quinoa's nutritional values.

Nutrient (per 100 g)	Teff (cooked)	Quinoa (cooked)
Calories	101 kcal	120 kcal
Protein	3.9 g	4.4 g
Carbs	19.9 g	21.3 g
Sugar	0 g	0.9 g
Fat	0.7 g	1.9 g
Fiber	2.8 g	2.8 g
Sodium	8 mg	7 mg

Which Is Better, Teff or Quinoa?

For weight loss: Teff contains 101 calories per 100 g, while quinoa has 120 calories. Therefore, teff is lower in calories.

For muscle and protein: Quinoa has 4.4 g of protein per 100 g, compared to teff's 3.9 g. Thus, quinoa is higher in protein.

For low-carb or low-sugar: Teff has 19.9 g of carbs and 0 g of sugar, while quinoa has 21.3 g of carbs and 0.9 g of sugar. Teff has fewer carbs and no sugar.

How to Track Teff and Quinoa Accurately

Understanding portion sizes and macronutrient content can often lead to misjudgments in dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Quinoa has 4.4 g of protein per 100 g, while teff has 3.9 g of protein. Therefore, quinoa has more protein.

Which has fewer calories?

Teff contains 101 calories per 100 g, while quinoa has 120 calories. Thus, teff has fewer calories.

What is the carbohydrate content of teff?

Teff has 19.9 g of carbohydrates per 100 g. This makes it a moderate carbohydrate source.

What is the sugar content in quinoa?

Quinoa contains 0.9 g of sugar per 100 g. This is a low sugar content.

How much fiber do both grains contain?

Both teff and quinoa contain 2.8 g of fiber per 100 g. This is beneficial for digestive health.

What is the fat content of teff?

Teff has 0.7 g of fat per 100 g. This is relatively low in fat.

Key Takeaways

• Teff has 101 calories per 100 g.
• Quinoa has 120 calories per 100 g.
• Teff contains 3.9 g of protein per 100 g.
• Quinoa contains 4.4 g of protein per 100 g.
• Both grains have 2.8 g of fiber per 100 g.
• Teff has 19.9 g of carbs and 0 g of sugar per 100 g.