Grains

Fonio Nutrition Facts

Fonio is a dried food with much of its original water removed, which concentrates its flavor and nutrients. It provides protein, dietary fiber, magnesium, and iron.

Calories369

Protein7.2 g

Carbs81.3 g

Fat1.7 g

ProteinCarbsFat

Nutrition for 100 g

Calories369 kcal

Protein7.2 g

Total Fat1.7 g

Carbohydrates81.3 g

Fiber2.2 g

Total SugarsNot reported

Sodium2.967 mg

Source: USDA FoodData Central, record 2710829

Nutrients

Full nutrient profile

Proximates

Water9.373 g

Nitrogen1.147 g

Protein7.16875 g

Total lipid (fat)1.693 g

Ash0.46 g

Carbohydrates

Carbohydrate, by difference81.30525 g

Fiber, total dietary2.197 g

Starch78.22 g

Minerals

Calcium, Ca11.65 mg

Iron, Fe2.663 mg

Magnesium, Mg39.1 mg

Phosphorus, P93.24 mg

Potassium, K43.79 mg

Sodium, Na2.967 mg

Zinc, Zn1.849 mg

Copper, Cu0.3603 mg

Manganese, Mn0.4183 mg

Vitamins and other components

Thiamin0.08571 mg

Niacin0.7157 mg

Vitamin B-60.02529 mg

Biotin4.814 ug

Practical guidance

How to choose and store Fonio

How to choose

Choose well-sealed packages with no moisture, clumping, or off smell.

Storage

Store in a cool, dry place in an airtight container; follow the package date.

Related foods

View all

Grains

389 kcal

Oat Flour

100 g

P 13.2gC 69.9gF 6.3g

GrainsWheat

357 kcal

Semolina Flour (Coarse And Semi-Coarse)

100 g

P 11.7gC 73.8gF 1.6g

Grains

370 kcal

Black Rice (Raw, Unenriched)

100 g

P 7.6gC 77.2gF 3.4g

Grains

517 kcal

Chia Seeds

100 g

P 17gC 38.3gF 32.9g

GrainsWheat

358 kcal

Pastry Flour (Unenriched)

100 g

P 8.8gC 77.2gF 1.6g

GrainsWheat

367 kcal

Barley Flour

100 g

P 8.7gC 77.4gF 2.5g

GrainsWheat

359 kcal

Rye Flour

100 g

P 8.4gC 77.2gF 1.9g

Grains

356 kcal

Buckwheat

100 g

P 11.1gC 71.1gF 3g

Nutrition calculators

Turn these numbers into a plan with our free tools.

View all

Calorie calculator TDEE calculator Macro calculator Protein calculator BMI calculator Body fat calculator