Genfo
Genfo is a traditional Ethiopian porridge, typically made from teff flour or barley, and often served for breakfast or as a first food for babies. It has a thick, smooth, and slightly spongy texture, and is commonly served with a well of spiced butter (niter kibbeh) and a sprinkle of berbere spice.
🍽️ Nutrition at a glance
Genfo is a high-carbohydrate dish that provides a good source of energy and dietary fiber, especially if made with teff. A typical serving contains roughly 250-350 calories, offering essential minerals like iron and calcium.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 8 g |
| Carbs | 58 g |
| Fat | 6 g |
| Fiber | 7 g |
| Sugar | 2 g |
| Sodium | 15 mg |
| Iron | 4.5 mg |
| Calcium | 180 mg |
| Magnesium | 120 mg |
| Phosphorus | 280 mg |
| Potassium | 350 mg |
| Zinc | 2.5 mg |
| Thiamin (B1) | 0.3 mg |
| Folate | 40 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Genfo is often the first solid food introduced to Ethiopian infants, symbolizing a milestone in their growth. Nutritionally, teff-based Genfo is a gluten-free whole grain that is exceptionally high in iron and resistant starch, which can support gut health.
