Is Teff Flour Keto Friendly?

  • Author: Katie
  • Date: May 9, 2023
  • Time to Read: 3 min.

Is Teff flour keto friendly? Sorry, no, Teff flour is not keto-friendly. It is high in net carbs and therefore, is not suitable for a keto diet. However, never fear, we have some great alternatives for you, read on to find out more.

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What Is Teff Flour?

Teff is a cereal-like ancient grain that is commonly used in African countries. The grain has been harvested and consumed for centuries and is considered an important part of an Ethiopian diet. 

Teff is often ground into flour in order to make all types of bread products, including injera. Injera is a traditional Ethiopian flatbread that accompanies many Ethiopian meals.

Teff flour can be used to thicken sauces and gravies, it can be an ingredient in beer, and can be incorporated into dessert recipes. It is a gluten-free grain, so it can also be used to replace flour in many recipes. The teff grain is very high in nutritional benefits and important vitamins and minerals. 

What Is The Nutritional Value Of Teff Flour? [Is Teff High In Carbs]

The nutritional value of teff flour can vary slightly depending on what kind of teff was used to make the flour.

When examining a 1/4 cup serving of teff flour, the nutritional value is as follows:

  • Carbohydrates: 22 grams
  • Protein: 4 grams
  • Fat:1 gram
  • Fiber: 4 grams
  • Calories: 113 calories

The teff grain comes in a few different varieties, which each deliver a different flavor profile.

This might also alter the nutritional values in teff flour slightly, but not to an extreme extent. 

How Many Net Carbs Are There In Teff Flour?

Net carbs are calculated by misusing the fiber from carbohydrates.

In a serving of 1/4 of a cup of teff flour, there are 18 net carbs (22 grams of carbs minus 4 grams of fiber = 18 grams of net carbs). This is quite high for flour or flour alternatives. 

Is Teff Flour Keto Friendly?

Teff flour is quite high in carbs, making it unsuitable for a keto friendly diet. You can very quickly reach your daily limit of net carbs by consuming a small amount of a food containing teff flour. 

Teff flour can also be very expensive, so it may not be worth the sacrifice of net carbs or the strain on your grocery budget.

What Are The Best Keto Alternatives To Teff Flour?

When looking for alternatives for teff flour that are keto friendly, it might take some research and stocking up on multiple types of alternative flour to create keto-friendly alternatives to the foods you love but can’t eat because of the carb content. 

Some flours to consider adding to your pantry would be coconut flour or almond flour.

Do not be tempted to use products such as semolina, as they are carb heavy.

You can also consider flaxseed if you are looking for an alternative with similar nutritional benefits to teff flour. 

For help in picking your keto friendly flours, check out our keto flours guide

Oat fiber and psyllium husk powder are also two ingredients you can incorporate into many recipes to get low carb, nutritionally dense foods that require flour. 

Summary: Is Teff Flour Keto?

Sorry, no Teff flour is not keto friendly, however, there are many amazing alternative keto friendly flours that you can use in your keto baking and cooking.

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