Fonio
A tiny fast-cooking West African grain, gluten-free and drought-resistant.
Nutrition per 100 g
Standardised to 100 g of fonio, cooked for fair comparison. Typical serving: 100 g cooked — 141 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 141 kcal | 141 kcal | 100 kcal |
| Protein | 2.5 g | 2.5 g | 1.8 g |
| Carbohydrate | 30 g | 30 g | 21.3 g |
| Fat | 0.6 g | 0.6 g | 0.4 g |
| Fibre | 1.5 g | 1.5 g | 1.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of fonio, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.13 mg | 0.13 mg | <1% |
| Vitamin K | 0.1 µg | 0.1 µg | <1% |
| Thiamin | 0.063 mg | 0.063 mg | 5% |
| Riboflavin | 0.027 mg | 0.027 mg | 2% |
| Niacin | 0.98 mg | 0.98 mg | 6% |
| Vitamin B6 | 0.051 mg | 0.051 mg | 3% |
| Folate | 15 µg | 15 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.37 mg | 0.37 mg | 7% |
| Choline | 3.3 mg | 3.3 mg | <1% |
| Minerals | |||
| Calcium | 8 mg | 8 mg | <1% |
| Iron | 0.38 mg | 0.38 mg | 2% |
| Magnesium | 8 mg | 8 mg | 2% |
| Phosphorus | 22 mg | 22 mg | 2% |
| Potassium | 58 mg | 58 mg | 1% |
| Sodium | 5 mg | 5 mg | <1% |
| Zinc | 0.26 mg | 0.26 mg | 2% |
| Selenium | 27.5 µg | 27.5 µg | 50% |
| Copper | 0.041 mg | 0.041 mg | 5% |
| Manganese | 0.084 mg | 0.084 mg | 4% |
Source: USDA FoodData Central — Couscous, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat fonio?
- Cooks in about five minutes.
- Gluten-free with a light couscous-like texture.
How to include it
- Steam and fluff like couscous.
- Serve under stews or in salads.
Things to consider
- Lower protein than quinoa.
- Availability outside West Africa can be limited.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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