Teff vs Buckwheat: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Buckwheat is generally healthier
Buckwheat comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (343 vs 365), more protein (13.3g vs 13g), more fiber (10g vs 8g), less sugar (0.3g vs 1.2g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Buckwheat
343 kcal
More Protein
Buckwheat
13.3g
More Fiber
Buckwheat
10g
Less Sugar
Buckwheat
0.3g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Teff
Buckwheat
Diet Compatibility
Teff
Buckwheat
When to Choose Teff
- ✓Lower sodium (1mg vs 1mg)
Common Uses
When to Choose Buckwheat
- ✓Lower in calories (343 vs 365)
- ✓Higher in protein (13.3g vs 13g)
- ✓More fiber (10g vs 8g)
- ✓Lower in carbs (71g vs 73g)
- ✓Less sugar (0.3g vs 1.2g)
Common Uses
Teff vs Buckwheat: Nutritional Analysis
Teff is more calorie-dense at 365 calories per 100g compared to 343 for Buckwheat, a difference of 22 calories. On the protein front, Buckwheat delivers more with 13.3g per 100g versus 13g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Teff and Buckwheat tell different nutritional stories. Teff provides 73g of carbohydrates, 2.4g of fat, and 8g of fiber per 100g, while Buckwheat contains 71g carbs, 2.5g fat, and 10g fiber. The higher fiber content in Buckwheat supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Teff contains 1.2g while Buckwheat has 0.3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Buckwheat is the lower-calorie choice at 343 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Buckwheat provides more protein (13.3g/100g), supporting muscle repair and growth.
- For sustained energy: Buckwheat offers more fiber (10g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Teff or Buckwheat?
Teff has more calories with 365 kcal per 100g, compared to Buckwheat with 343 kcal. That's a difference of 22 calories per 100g serving.
Is Teff healthier than Buckwheat?
Based on our nutritional analysis, Buckwheat is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Buckwheat has 343 calories, 13.3g protein, and 10g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Teff and Buckwheat?
Buckwheat has more protein with 13.3g per 100g, compared to Teff with 13g. Buckwheat provides 0.3g more protein per 100g serving.
Which is better for weight loss, Teff or Buckwheat?
For weight loss, Buckwheat is the better choice with only 343 calories per 100g compared to 365 calories in Teff. Buckwheat also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Teff or Buckwheat have fewer carbs?
Buckwheat has fewer carbs with 71g per 100g, compared to Teff with 73g. If you're following a low-carb diet, Buckwheat is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.