Dietary labels are inferred automatically from Fonio, grain, dry, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Fair nutrient density 16/100
How many beneficial nutrients Fonio, grain, dry, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fonio, grain, dry, raw come from — the split across carbs, fat & protein.
88% from carbs
-
Carbs 88%81.3 g per serving
-
Fat 4%1.7 g per serving
-
Protein 8%7.2 g per serving
What Fonio, grain, dry, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 81.3 g | |
| Dietary Fiber | 2.2 g | |
| Starch | 78.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.7 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 7.2 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | ~ | — |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | ~ | — |
| Niacin (B3) | 0.7 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | ~ | — |
| Vitamin B12 | ~ | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 11.7 mg | |
| Iron | 2.7 mg | |
| Magnesium | 39.1 mg | |
| Phosphorus | 93.2 mg | |
| Potassium | 43.8 mg | |
| Sodium | 3.0 mg | |
| Zinc | 1.8 mg | |
| Copper | 0.4 mg | |
| Manganese | 0.4 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.5 g | — |
About Fonio, grain, dry, raw
Fonio is a tiny, ancient West African grain and one of the oldest cultivated cereals on the continent, a dietary cornerstone across the Sahel for centuries. Despite its very small size, it punches well above its weight: fonio is naturally gluten-free, cooks in just a few minutes, and turns out light and fluffy with a mild, nutty, slightly earthy flavor reminiscent of couscous or quinoa. Nutritionally it offers carbohydrates, fiber, and hard-to-get amino acids such as methionine and cysteine, along with iron and zinc.
It is also a fast-growing, drought-tolerant crop that thrives in poor soils, which has made it a resilient food source and a rising star among the ancient grains now reaching wider markets. In the kitchen fonio works as a simple side dish, a warm breakfast porridge, a salad base, or a quick stand-in for rice and couscous. Fluff it with a fork the moment it finishes steaming, then pair it with saucy stews, roasted vegetables, and bold spices that let its delicate nutty character shine through.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fonio, grain, dry, raw?
There are 369 calories in 100 g of Fonio, grain, dry, raw.
How much protein is in Fonio, grain, dry, raw?
Fonio, grain, dry, raw contains 7.2 g of protein per 100 g.
How many carbs are in Fonio, grain, dry, raw?
Fonio, grain, dry, raw has 81.3 g of carbohydrates per 100 g.
How much fat is in Fonio, grain, dry, raw?
Fonio, grain, dry, raw provides 1.7 g of total fat per 100 g.
What is Fonio, grain, dry, raw a good source of?
Fonio, grain, dry, raw is an excellent source of Copper (40% DV) and a good source of Manganese, Zinc, Iron and Protein (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related cereals and cereal products
Compare Fonio, grain, dry, raw with…
- Fonio, grain, dry, raw vs Rice, white, long-grain, regular, raw, unenriched
- Fonio, grain, dry, raw vs Rice, white, glutinous, raw
- Fonio, grain, dry, raw vs Rice, white, long-grain, regular, raw, enriched
- Fonio, grain, dry, raw vs Rice bran, crude
- Fonio, grain, dry, raw vs Bread, cracked-wheat
- Fonio, grain, dry, raw vs Fast foods, corn on the cob with butter