Grain

How much fiber is in teff?

Teff has 3.6 g of fiber per 1/2 cup cooked (126 g). That is 13% of the daily value and a good amount for a grain.

3.6g

per 1/2 cup cooked

2.9g

per 100 g

13%

daily value

#7of 41

grains

Soluble vs insoluble

Soluble 0.8g 22% Insoluble 2.8g 78%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About teff and fiber

A half cup of cooked teff provides 3.6 grams of fiber. It is the tiny gluten-free grain behind Ethiopian injera and is low FODMAP.

Counts toward plant diversityLow FODMAP at this serving

How teff compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Whole Wheat Pita	1 pita	4.7 g	7.3 g	17%
Bulgur	1/2 cup cooked	4.1 g	4.5 g	15%
Oatmeal	1/2 cup dry	4 g	10 g	14%
Whole Wheat Couscous	1/2 cup cooked	3.6 g	4 g	13%
Teff	1/2 cup cooked	3.6 g	2.9 g	13%
Farro	1/2 cup cooked	3.5 g	3.9 g	13%
Granola	1/2 cup	3.5 g	7 g	13%

All 41 grains ranked by fiber

Servings to reach a daily goal

7×

servings of teff to reach 25 g, the adequate intake for adult women

11×

servings of teff to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for teff

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Teff, cooked	2.8 g	–	–
Teff, uncooked	8 g	–	–

Frequently asked questions

How much fiber is in teff?

1/2 cup cooked of teff, about 126 grams, contains 3.6 grams of dietary fiber. That is 2.9 grams of fiber per 100 grams and 13% of the 28 gram daily value.

Is teff high in fiber?

Teff is a good source at 3.6 g per serving, ranking 7 of 41 grains in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in teff soluble or insoluble?

About 22% of the fiber in teff is soluble (0.8 g) and 78% is insoluble (2.8 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of teff would reach a daily fiber goal?

It would take about 7 servings to reach 25 g (the adequate intake for adult women) and 11 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.