Fonio, grain, dry, raw
Per 100 g, Fonio, grain, dry, raw provides 369 calories, 81.3 g carbohydrate, 7.2 g protein and 2.2 g fibre.
= 369 kcal
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369kcal 18% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
47%Nutrient scoreNutrient ScoreThe share of this food's 15 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.15 available of 33 total nutrients with a Daily Value15of33
Protein7.2g8% kcal
Carbs81.3g88% kcal
Fat1.7g4% kcal
Fiber 2.2g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day7.17g7.17g14%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day1.69g1.69g2%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day81.3g81.3g31%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day2.20g2.20g7%
Carbohydrates
Vitamins
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.09mg0.09mg8%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day0.72mg0.72mg4%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.03mg0.03mg2%
- Vitamin B7 (biotin) Vitamin B7 (biotin)Water-soluble B-vitamin for fatty acid synthesis and energy metabolism. Widespread in foods, deficiency is rare.UK adult RI: 50 µg/day4.81µg4.81µg10%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day11.7mg11.7mg1%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day2.66mg2.66mg19%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day39.1mg39.1mg10%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day93.2mg93.2mg13%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day43.8mg43.8mg2%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day2.97mg2.97mg0%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day1.85mg1.85mg18%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.36mg0.36mg36%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day0.42mg0.42mg21%
Fonio, grain, dry, raw: calories by amount
- 100 g369 kcal
- 150 g554 kcal
- 200 g738 kcal
- 250 g923 kcal
Composition and calculated figures
What 100 g is made of, by weight
- Water9.4 g
- Carbohydrate79.1 g
- Fibre2.2 g
- Protein7.2 g
- Fat1.7 g
- Other0.5 g
Calculated from this food's data, per 100 g
- Net carbs
- 79.1 g
- Carbohydrate minus fibre.
- Potassium to sodium
- 15 to 1
- 44 mg of potassium and 3 mg of sodium, by weight.
- PRAL (acid load)
- 4.9 mEq
- Acid-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
Fonio, grain, dry, raw: key facts
- How many calories are in Fonio, grain, dry, raw?
- Fonio, grain, dry, raw has 369 calories per 100 g.
- How much protein is in Fonio, grain, dry, raw?
- Fonio, grain, dry, raw provides 7.2 g of protein per 100 g.
- How many carbs are in Fonio, grain, dry, raw?
- Fonio, grain, dry, raw contains 81.3 g of carbohydrate per 100 g, including 2.2 g of fibre.
- How much fat is in Fonio, grain, dry, raw?
- Fonio, grain, dry, raw has 1.7 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).