Injera
Injera is a spongy, sourdough flatbread that serves as both the plate and utensil for Ethiopian and Eritrean cuisine. It's traditionally made from teff flour, a tiny, nutrient-dense grain native to the Ethiopian highlands, which is fermented with water to create its characteristic tangy flavor and airy texture.
🍽️ Nutrition at a glance
Injera is a carbohydrate-rich food, providing a good source of complex carbs and dietary fiber. It is relatively low in fat and moderate in protein, with a typical serving containing around 150-200 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 10 g |
| Carbs | 78 g |
| Fat | 2.5 g |
| Fiber | 6 g |
| Sugar | 2 g |
| Sodium | 400 mg |
| Iron | 4 mg |
| Thiamine (B1) | 0.4 mg |
| Riboflavin (B2) | 0.2 mg |
| Niacin (B3) | 3 mg |
| Folate | 80 µg |
| Calcium | 60 mg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
Per 1 large piece (about 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, injera is central to the communal dining tradition of 'gursha,' where people feed each other bites of food wrapped in the bread as a gesture of friendship and respect. Nutritionally, teff is a gluten-free superfood high in iron, calcium, and resistant starch, which may support gut health.
