✦ Gluten-free ancient grain
✦ High methionine and cysteine
✦ Iron, zinc, and magnesium
✦ Fine quick-cook texture
Fonio is one of Africa's oldest cultivated grains, grown across the Sahel for at least 5,000 years. It is naturally gluten-free and provides useful iron, zinc, magnesium, and B vitamins. It is nutritionally notable for its amino acid profile — relatively high in methionine and cysteine, which are scarce in other grains — and has a fine, couscous-like texture.
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Preparation note
Rinse fonio before cooking; bring 2 parts water to the boil, add fonio, reduce heat, cover and steam for 5 minutes. Fluff with a fork — it cooks faster than rice or quinoa.
Sources:
CoFID 2021
Where Fonio, grain, dry, raw Stands Out
Macronutrients per 100g
1,544
kJ
Energy
7.17
g
Protein
79.1
g
Carbs
1.54
g
Fibre
1.69
g
Fat
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 93.2 mg | 13% | |
| Potassium | 43.8 mg | 2% | |
| Magnesium | 39.1 mg | 10% | |
| Calcium | 11.7 mg | 1% | |
| Iron | 2.66 mg | 19% | |
| Zinc | 1.85 mg | 18% | |
| Niacin (B3) | 0.716 mg | 4% | |
| Manganese | 0.418 mg | 21% | |
| Copper | 0.360 mg | 36% | |
| Thiamin (B1) | 0.086 mg | 8% | |
| Vitamin B6 | 0.025 mg | 2% | |
| Biotin (Vitamin B7) | 4.81 µg | 10% |
Sources:
CoFID 2021