Calories in fonio
A typical serving of fonio provides about 500 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup (140 g - cooked)
Calories
500kcal
Protein
10.5g
Carbs
107.8g
Fat
2.1g
Per 100 g
| Calories | 357 kcal |
| Protein | 7.5 g |
| Carbs | 77 g |
| Fat | 1.5 g |
| Saturated fat | 0.2 g |
| Fiber | 3.5 g |
| Sugars | 0.5 g |
| Sodium | 5 mg |
Data based on Open Food Facts and public nutrition databases.
An ancient African grain from the millet family, extremely resilient and fast-growing. It is considered a 'superfood'.
Nutritional benefits
- Rich in amino acids like methionine and cysteine
- Gluten-free and easy to digest
- Very low glycemic index
How to prepare it
- 1.Cooks in just 3-5 minutes
- 2.Use a 2:1 ratio (water to fonio)
- 3.Ideal for Tabbouleh or as a couscous substitute
Lighter alternatives
Millet
Similar flavor but larger grains
Couscous
Very similar texture but contains gluten
Quinoa
Similar versatility and gluten-free
Healthy tip
Use fonio as a base for warm breakfast bowls with fruits and seeds.
Frequently asked questions
What is fonio like?
It has a texture between couscous and quinoa, with a light nutty flavor.
Is it sustainable?
Yes, it is a very drought-resistant crop and grows in poor soils.
Is it good for diabetics?
Yes, its low glycemic index helps avoid insulin spikes.