Grain
raw fonio.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
378
PROTEIN
8.0g
CARBS
77g
FAT
1.5g
FIBER
4.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories378kcal—
Protein8.0g16%
Carbohydrates77g28%
Fiber4.0g14%
Sugar0.80g2%
Total fat1.5g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol0mg0%
Water10g—
MINERALS
Sodium5.0mg0%
Potassium120mg3%
Calcium10mg1%
Iron1.5mg8%
Magnesium105mg25%
Phosphorus180mg14%
Zinc1.0mg9%
Copper0.20mg22%
Manganese1.5mg65%
Selenium2.0µg4%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K0µg0%
Thiamin (B1)0.30mg25%
Riboflavin (B2)0.10mg8%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.20mg12%
Folate (B9)15µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon11.9g
1 teaspoon4g
1 ml0.8g
1 liter793.3g
HEALTH BENEFITS
Why eat it.
- ✓Naturally gluten-free, making it suitable for individuals with celiac disease or gluten intolerance.
- ✓Has a low glycemic index, which helps in managing blood sugar levels and is beneficial for diabetics.
- ✓Rich in essential amino acids, particularly methionine and cysteine, which are often lacking in other common grains.
- ✓Good source of minerals such as iron, zinc, and magnesium, which support energy metabolism and immune function.
COOKING TIPS
In the kitchen.
- 1Fonio cooks very quickly, typically in 3-5 minutes. Use a 1:2 ratio of fonio to water or broth. Bring liquid to a boil, stir in fonio, cover, and simmer until liquid is absorbed.
- 2For a fluffier texture and enhanced nutty flavor, toast the dry grains in a pan for a few minutes before adding liquid.
- 3Use cooked fonio as a substitute for couscous, quinoa, or rice in salads, porridges, pilafs, or as a side dish.
- 4Fonio can be ground into flour for gluten-free baking, suitable for making flatbreads, pancakes, and porridge.
STORAGE
Keep it fresh.
- Store raw fonio in an airtight container in a cool, dark, and dry place like a pantry for up to 1-2 years.
- For extended freshness, you can store it in the refrigerator or freezer to protect it from pests and humidity.
FAQ
Frequently asked questions.
Is fonio healthy?
Yes, fonio is a highly nutritious ancient grain. It is naturally gluten-free, has a low glycemic index, and is rich in essential minerals like iron, zinc, and magnesium which support immune function and energy metabolism.
How much protein and calories are in raw fonio?
A 100g serving of raw fonio contains approximately 378 calories and 8g of protein. It also provides 77g of carbohydrates and is very low in fat, containing only about 1.5g per serving.
Is fonio good for weight loss?
Fonio can be a helpful addition to a weight loss diet due to its low glycemic index and fiber content. These properties help you feel full for longer periods and prevent the rapid blood sugar spikes often associated with refined grains.
Is fonio gluten-free?
Yes, fonio is naturally gluten-free. It is a safe and nutritious alternative for individuals with celiac disease, gluten intolerance, or those following a gluten-free lifestyle.
Can diabetics eat fonio?
Fonio is an excellent choice for diabetics because it has a low glycemic index. This means it is digested slowly, leading to a gradual rise in blood sugar levels rather than a sharp spike, aiding in better glucose management.
How do you cook raw fonio?
Fonio is incredibly fast-cooking, usually ready in 3 to 5 minutes. Use a ratio of 1 part fonio to 2 parts water; bring the water to a boil, add the grain, cover, and simmer until the liquid is absorbed, then fluff with a fork.
What does fonio taste like?
Fonio has a mild, slightly nutty, and earthy flavor. Its texture is very fine and light, similar to couscous or a smaller version of quinoa, making it versatile for both sweet and savory dishes.
Can I substitute fonio for other grains?
Yes, fonio is a great substitute for couscous, quinoa, rice, or millet. Because of its small size and quick cooking time, it works particularly well in salads, porridges, and as a side dish for stews.
How do you store raw fonio and how long does it last?
Raw fonio should be stored in an airtight container in a cool, dry, and dark place. When kept away from moisture and heat, it can stay fresh for up to 18 months.
What are the unique nutritional benefits of fonio compared to other grains?
Fonio is unique because it contains high levels of two sulfur-containing amino acids, methionine and cysteine, which are often missing from other major grains like wheat, rice, and corn. These amino acids are vital for skin, hair, and nail health.
