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Fonio

Fonio is a small-grained West African cereal commonly cooked as a porridge, side dish, or pilaf.

Fonio — illustrative ingredient image

About Fonio

Fonio grain is the small edible seed of fonio grasses, prepared and eaten as a cereal grain. It is commonly boiled, steamed, or simmered for porridge, pilafs, grain bowls, and other savory dishes.

The cooked grains are tiny, separate, and generally light in colour, with a mild, slightly nutty flavour and delicate texture. Their final softness and separation depend on cooking method and water absorption.

It may be sold as whole, cleaned, dried grain or in partially processed forms intended to cook more quickly. Milling can produce fonio flour for batters and baked foods, while cleaning and processing may alter appearance and cooking behaviour.

Ingredient type
whole food

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Where fonio appears

1 linked foods

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Sides

Ingredient connections awaiting review · Coverage is still growing, including packaged snacks.

Name examples awaiting language review. Confirm the specific food or product.

Local names for fonio

Names and romanised forms to recognise on menus and labels.

English

fonio

English

Fonio, grain, dry, raw

Search alias · Not a confirmed translation

English

White fonio grain

Search alias · Not a confirmed translation

English

white fonio seed (raw)

Search alias · Not a confirmed translation

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

Fonio nutrition & diet

Fonio nutritional value

Fonio, white, whole grains, raw — WAFCT 01_001

Per 100 g of the edible portion in the named food form.

Calories
334kcal
Protein
7.1g
Carbs
59.7g
Fat
3.8g

Per 100 g edible portion. Source: Vincent et al., FAO/INFOODS Food Composition Table for Western Africa (2019). Carbohydrate is available carbohydrate calculated by difference; square-bracketed fat in the source uses continuous-extraction analysis. Values describe this reference form, not every recipe, cultivar or preparation.

Portions & preparation

Identify whether the fonio is whole, hulled, parboiled, milled, or cooked before comparing references. For a prepared serving, include absorbed water and any oil, stock, milk, sweetener, or sauce. Portion and cooking method can substantially change the food’s concentration and eating pattern.

Compare the right form: Match references to the specified fonio species or market identity and to dry grain, cooked porridge, boiled grain, or pilaf form.

Diet considerations

Fonio is a plant-derived cereal grain. Compatibility changes when it is cooked with dairy, meat stock, or other animal ingredients, or combined with sauces and toppings. Flour, porridge, and pilaf preparations differ in cereal concentration, while added sweeteners or large portions create different carbohydrate patterns.

AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.

Dietary compatibility

  • Vegan
    Typically compatible
  • Vegetarian
    Typically compatible
  • Pescatarian
    Typically compatible
  • Keto
    Depends on the version
  • Paleo
    Typically incompatible
  • Low-carb
    Depends on the version
  • Halal
    Not established
  • Kosher
    Not established
What these diet assessments mean
Vegan · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Vegetarian · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Pescatarian · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Keto · Depends on the version
Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
Paleo · Typically incompatible
This profile falls outside the conventional paleo pattern used here (grains and pseudograins, legumes, dairy or refined sugar).
Low-carb · Depends on the version
Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
Halal · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
Kosher · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.

For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.

Reviewed ingredient entryIngredient reference · Preparations vary

AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.

Sources & review

Nutrition reference: FAO/INFOODS Food Composition Table for Western Africa (2019) — 01_001 ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.

Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.

The ingredient description and dish connections come from the draft catalogue and may change after review.

Last recorded verification: .