Nutrition referenceFonio is a tiny, quick-cooking ancient grain from West Africa. Per 100 g of dry fonio it provides about 369 calories with 81.3 g carbs.
Nutrition facts
2710829 · Foundation Foods April 2026; 2024-10-31
About this food
Fonio is a tiny, quick-cooking ancient grain native to West Africa. It has a mild, nutty flavor and is cooked like rice or used in porridge and pilafs.
Nutritionally, fonio is mostly carbohydrate. Per 100 g of dry fonio it provides about 369 kcal, 81.3 g of carbohydrates, 7.2 g of protein, 1.7 g of fat, and 2.2 g of dietary fiber.
Fonio cooks in just a few minutes and is naturally gluten-free. Use the serving sizes below to estimate portions when logging.
Plan your portion
Nutrition values are reported per 100 g of dry fonio. A typical cup of dry fonio (about 180 g) provides roughly 664 kcal. Use the serving sizes below to estimate portions when logging.
| Serving | Weight | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 369.1 kcal | 81.3 g | 7.2 g | 1.7 g |
| 1 cup dry | 180 g | 664.4 kcal | 146.3 g | 12.9 g | 3 g |
| 1/2 cup dry | 90 g | 332.2 kcal | 73.2 g | 6.5 g | 1.5 g |
Use the weight of the edible portion in the food state shown above.
Questions and answers
Fonio provides about 369 calories per 100 g of dry grain.
Yes. Fonio is a naturally gluten-free ancient grain.
Yes. Fonio provides about 81.3 g of carbohydrates per 100 g.
