raw fonio
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
raw fonio is a versatile ingredient found in cuisines around the world. With 378 calories per 100g and 8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →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.
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.
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.