Calories in Fonio, grain, dry, raw
Generic food Dried or dry Grains and Pasta
Fonio, grain, dry, raw contains 377 kcal per 100 g. A typical serving of reference amount, racc (45 g) provides about 170 kcal.
Roughly 88% of its calories come from carbohydrates, with 8% from protein and 4% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 40% of the Daily Value for copper, 18% of the Daily Value for manganese and 17% of the Daily Value for zinc.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 377 kcal | |
| Total fat M | 1.7 g | 2% |
| Saturated fat | not reported | |
| Sodium M | 3 mg | 0.1% |
| Total carbohydrates C | 81.3 g | 30% |
| Dietary fiber M | 2.2 g | 8% |
| Total sugars | not reported | |
| Protein C | 7.2 g | 14% |
| Thiamin (B1) M | 0.086 mg | 7% |
| Niacin (B3) M | 0.72 mg | 4% |
| Vitamin B6 M | 0.025 mg | 1% |
| Biotin (B7) M | 4.8 µg | 16% |
| Calcium M | 11.6 mg | 0.9% |
| Iron M | 2.7 mg | 15% |
| Magnesium M | 39.1 mg | 9% |
| Phosphorus M | 93.2 mg | 7% |
| Potassium M | 43.8 mg | 0.9% |
| Zinc M | 1.9 mg | 17% |
| Copper M | 0.36 mg | 40% |
| Manganese M | 0.42 mg | 18% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8%
- Carbohydrates 88%
- Fat 4%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.2 gbelow the median for cereal grains and pasta (median 9 g)
- Fiber2.2 gin the lowest quarter of cereal grains and pasta (median 3.9 g)
- Fat1.7 gbelow the median for cereal grains and pasta (median 1.7 g)
- Sodium3 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal1.9 gprotein density, useful for comparing foods with different calorie levels
- Water9.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 78.2 g |
|---|
Other components (3)
| Water M | 9.4 g |
|---|---|
| Nitrogen M | 1.2 g |
| Ash M | 0.46 g |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rice, white, long-grain, parboiled, enriched, dry Dried or dry | 374 | 7.5 g | 80.9 g | 1 g |
| Rice, white, long-grain, parboiled, unenriched, dry Dried or dry | 374 | 7.5 g | 80.9 g | 1 g |
| Rice, white, long-grain, precooked or instant, enriched, dry Dried or dry | 380 | 7.8 g | 82.3 g | 0.94 g |
| Rice noodles, dry Dried or dry | 364 | 6 g | 80.2 g | 0.56 g |
| Rice, brown, parboiled, dry, UNCLE BEN'S Dried or dry | 370 | 7.6 g | 78.7 g | 2.8 g |
| Rice, red, unenriched, dry, raw Dried or dry | 360 | 8.6 g | 76.2 g | 3.4 g |
| Sorghum flour, white, pearled, unenriched, dry, raw Dried or dry | 350 | 10.2 g | 73.5 g | 3.2 g |
| Sorghum grain, white, pearled, unenriched, dry, raw Dried or dry | 338 | 10.2 g | 74.9 g | 3.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry fonio?
100 g of dried or dry fonio has 377 kcal. Reference amount, racc (45 g): about 170 kcal.
How much protein is in dried or dry fonio?
Dried or dry fonio contains 7.2 g of protein per 100 g (14% of the 50 g Daily Value), or 3.2 g in reference amount, racc (45 g). About 8% of its calories come from protein. Compared with other cereal grains and pasta, that is below the median (median 9 g).
How many carbs are in dried or dry fonio?
Dried or dry fonio has 81.3 g of total carbohydrates per 100 g, including 2.2 g of fiber.
How much fat is in dried or dry fonio?
Dried or dry fonio contains 1.7 g of fat per 100 g.
What vitamins and minerals does dried or dry fonio contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (40% DV), manganese (18% DV), zinc (17% DV), Biotin (B7) (16% DV) and iron (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry fonio?
100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2710829. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.