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Fonio, grain, dry

🔥 369 Calories
💪 7.2g Protein
⚡ 81.3g Carbohydrates
🥑 1.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Fonio, grain, dry
Energy density
Dense
369 kcal per 100g
Macro energy profile
Carb-led
8% Protein · 88% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 55 · GL 18
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

369
kcal/100g
Protein
7.2g
Carbohydrates
81.3g
Fat
1.7g
Glycemic Index:
55

About Fonio, grain, dry

Fonio is an ancient grain that hails from West Africa, where it has been cultivated for thousands of years. Known for its quick cooking time and nutty flavor, fonio is considered a staple in many traditional dishes across countries like Senegal and Mali. This gluten-free grain is gaining popularity worldwide as a nutritious alternative to rice and quinoa, praised for its versatility in various culinary applications, from salads to porridge.

Nutritionally, fonio is a powerhouse, providing 369 calories per 100 grams, along with 7.20 grams of protein, 81.30 grams of carbohydrates, and 1.70 grams of fat. It is rich in essential amino acids, particularly methionine and cysteine, making it an excellent choice for vegetarians and vegans. Additionally, fonio is a source of dietary fiber, which aids in digestion, and is packed with vital minerals such as iron, magnesium, and potassium. Its unique nutritional profile makes fonio a valuable component of a balanced diet.

Health Benefits

Rich in essential amino acids, promoting muscle health.
High in fiber, which aids digestion and prevents constipation.
Gluten-free, making it suitable for those with celiac disease or gluten intolerance.
Contains antioxidants that help combat oxidative stress.
May support weight management due to its high fiber content.
Promotes heart health with its potassium content.
May enhance energy levels due to its complex carbohydrates.
Supports healthy skin and hair with its mineral content.
Helps regulate blood sugar levels, beneficial for diabetics.
Provides a nutritious alternative for those looking to diversify their grain intake.

Recommended Food Pairings

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Fonio and vegetables - creates a nutritious and colorful dish packed with vitamins.
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Fonio and legumes - enhances protein intake and adds texture.
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Fonio and spices - allows for diverse flavor profiles, making meals exciting.
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Fonio and nuts - adds healthy fats and crunch to meals.
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Fonio and fruits - can be used in sweet dishes, providing natural sweetness and fiber.

How to Consume

Serving size
Recommended serving 150g, approximately 1 medium cup cooked.
Frequency
Recommended frequency 2-3 times per week.
  • •Rinse fonio thoroughly before cooking to remove any debris.
  • •Cook fonio with a 1:2 ratio of fonio to water for optimal texture.
  • •Use fonio in salads for added protein and texture.
  • •Incorporate fonio into soups or stews for a hearty meal.
  • •Try fonio as a breakfast porridge topped with fruits and nuts.

Selection & Storage

How to choose:

  • ✓Select fonio that is free from any off-smells or discoloration.
  • ✓Look for packages that are sealed and intact to ensure freshness.
  • ✓Choose grains that are uniform in color and size for even cooking.
  • ✓Prefer organic fonio if possible, to avoid pesticides.
Storage
Store fonio in a cool, dry place, ideally in an airtight container to prevent moisture absorption.
Shelf life
Fonio can last up to 6 months when stored properly in a cool, dry environment.

Warnings & Contraindications

  • ⚠️Individuals with allergies to similar grains should exercise caution.
  • ⚠️Those with certain gastrointestinal conditions may need to consult a healthcare provider before consumption.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Always cook fonio thoroughly to ensure digestibility.

Frequently Asked Questions

How many calories does Fonio, grain, dry have?

Fonio contains approximately 369 calories per 100 grams, making it a calorie-dense grain that provides energy and sustenance.

Is Fonio, grain, dry healthy?

Yes, fonio is considered very healthy due to its high protein content, essential amino acids, and rich fiber content, which supports digestive health and overall wellness.

How should Fonio, grain, dry be stored?

Fonio should be stored in a cool, dry place in an airtight container to maintain its freshness. It can last up to 6 months under optimal conditions.

What are the benefits of eating Fonio, grain, dry?

Eating fonio provides a variety of health benefits, including being a gluten-free source of protein, high in dietary fiber, and rich in essential vitamins and minerals that support various bodily functions.

How much Fonio, grain, dry can I eat per day?

It is recommended to consume around 150 grams of cooked fonio per serving, 2-3 times a week, as part of a balanced diet.

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