Fonio Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different fonio varieties and preparations. Get detailed nutrition facts for this ancient African superfood including protein, fiber, essential amino acids, and vital minerals.
How Many Calories Are In Fonio?
Fonio calories vary based on the variety and preparation method:
White Fonio Grain (per 100g raw):
• Calories: 341 kcal
• Protein: 8.2g (high-quality with essential amino acids)
• Carbohydrates: 73.7g (complex carbs)
• Fat: 1.4g (low fat content)
• Fiber: 2.8g (supports digestion)
• Iron: 3.2mg (18% DV)
Cooked Fonio (per 100g):
• Calories: 120 kcal (water absorption reduces density)
• Protein: 2.9g (retains amino acid quality)
• Carbohydrates: 26.1g (easily digestible)
• Fat: 0.5g (minimal fat)
• Fiber: 1.2g (supports gut health)
Calculate your daily calorie needs with our BMR calculator
to see how fonio fits into your nutrition plan.
Fonio Serving Size Guidelines
Standard Serving: One cup of cooked fonio (240g) provides about 288
calories
and serves as an excellent source of plant-based protein with essential amino acids
methionine and cysteine.
Common Serving Sizes:
• 1 tablespoon raw (15g): 51 calories
• 1/4 cup raw (60g): 205 calories
• 1/2 cup raw (120g): 409 calories
• 1 cup cooked (240g): 288 calories
• 100g raw: 341 calories
Portion Control: Fonio is nutrient-dense and naturally gluten-free. Plan
your daily macros
accordingly to optimize your nutritional intake.
Fonio Nutrition Comparison Chart
| Fonio Type | Calories (100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Zinc (mg) |
|---|---|---|---|---|---|---|---|
| White Fonio (Raw) | 341 | 8.2 | 73.7 | 2.8 | 1.4 | 3.2 | 2.1 |
| Black Fonio (Raw) | 338 | 8.5 | 72.8 | 3.1 | 1.6 | 3.5 | 2.3 |
| Cooked Fonio | 120 | 2.9 | 26.1 | 1.2 | 0.5 | 1.1 | 0.7 |
| Fonio Flour | 335 | 8.0 | 72.5 | 2.6 | 1.3 | 3.0 | 2.0 |
| Germinated Fonio | 348 | 9.1 | 72.2 | 3.4 | 1.7 | 3.8 | 2.5 |
| Fonio Porridge | 95 | 2.3 | 21.2 | 1.0 | 0.4 | 0.9 | 0.6 |
Nutritional Information for Fonio
Fonio Nutritional Profile
Fonio is recognized as a nutritional powerhouse among ancient grains. Studies from
Wiley Online Library
demonstrate that fonio provides exceptional nutritional value with high-quality protein and
essential minerals.
Key Nutrients (per 100g raw fonio):
• Quality Protein: 8.2g (rich in methionine and cysteine amino acids)
• Dietary Fiber: 2.8g (11% DV – supports digestive health)
• Iron: 3.2mg (18% DV for men, 36% DV for women)
• Zinc: 2.1mg (19% DV for men, 26% DV for women)
• Magnesium: 46mg (11% DV – supports muscle and nerve function)
• Phosphorus: 186mg (15% DV – supports bone health)
• Potassium: 188mg (4% DV – supports heart health)
Gluten-Free Grain: Fonio is naturally gluten-free, making it suitable for
those with celiac disease or gluten sensitivity.
Calculate your daily protein needs
to optimize your fonio consumption.
Essential Amino Acids and Bioactive Compounds
Amino Acid Excellence: Fonio contains higher levels of methionine
(350mg/100g) and cysteine (180mg/100g),
sulfur-containing amino acids that are typically limited in other cereals, making it an
excellent
complement to legume proteins.
Antioxidant Properties: Contains phenolic compounds and flavonoids that
provide
antioxidant protection against cellular damage and support overall health.
Mineral Density: Good source of essential minerals including iron, zinc,
and
magnesium. Use our
BMI calculator
to assess your overall health status.
Important Nutritional Disclaimer
General Information: The nutritional information provided is for
educational
purposes only and should not replace professional medical advice. Individual nutritional
needs
vary based on age, gender, activity level, and health conditions.
Dietary Considerations: While fonio is nutritious, it should be part of a
varied, balanced diet. Those with specific health conditions or dietary restrictions should
consult healthcare providers before making significant dietary changes.
Data Sources: Nutritional values are based on research data and
peer-reviewed
studies. Actual values may vary based on growing conditions, processing methods, and
preparation techniques.
References
- Zhu, F. (2020). Fonio grains: Physicochemical properties, nutritional potential, and food applications. Comprehensive Reviews in Food Science and Food Safety, 19(6), 3365-3389.
- Bassey, S. O., Chinma, C. E., Ezeocha, V. C., Adedeji, O. E., Jolayemi, O. S., Alozie-Uwa, U. C., Adie, I. E., Ofem, S. I., Adebo, J. A., & Adebo, O. A. (2023). Nutritional and physicochemical changes in two varieties of fonio (Digitaria exilis and Digitaria iburua) during germination. Heliyon, 9(6), e17452.
- Zhu, Fan. (2020). Fonio grains: Physicochemical properties, nutritional potential, and food applications. Comprehensive Reviews in Food Science and Food Safety. 19. 10.1111/1541-4337.12608.
- Koroch, Adolfina & Juliani, Hector & Simon, James. (2013). Nutritional Value of Fonio ( Digitaria exilis ) from Senegal. 10.1021/bk-2013-1127.ch010.
