Grains And Cereals • Deep Nutrition Analytics
Fonio, grain, dry, raw
Delivering 369 kcal per 100 grams, Fonio, grain, dry, raw functions as a grains and cereals with carbohydrates (81.3g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Copper at 40% of the standard daily value (0.36 mg). Despite a higher energy concentration (3.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 7.2 g
- Carbohydrates
- 81.3 g
- Fat
- 1.7 g
- Fiber
- 2.2 g
Carbohydrate Quality & Sustained Energy
Fonio, grain, dry, raw delivers 81.3g of carbohydrates balanced with 2.2g of fiber, yielding 79.1g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 1.7 g |
| Fiber, total dietary | 2.2 g |
| Protein | 7.2 g |
| Carbohydrate, by difference | 81.3 g |
| Energy (Atwater General Factors) | 369 kcal |
| Energy (Atwater Specific Factors) | 377 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.4 mg |
| Manganese | 0.4 mg |
| Zinc | 1.9 mg |
| Iron | 2.7 mg |
| Magnesium | 39.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 39.1 mg |
| Phosphorus, P | 93.2 mg |
| Potassium, K | 43.8 mg |
| Sodium, Na | 3 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 11.6 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 1.1 g |
| Thiamin | 0.1 mg |
| Niacin | 0.7 mg |
| Ash | 0.5 g |
| Starch | 78.2 g |
| Biotin | 4.8 µg |
| Water | 9.4 g |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- Serving45 g
Compare Fonio, grain, dry, raw with Category Peers
Rice, white, glutinous, unenriched, uncooked vs Fonio, grain, dry, raw
Compared to Rice, white, glutinous, unenriched, uncooked, Fonio, grain, dry, raw has 0% less carbohydrates and 0% lower calories per 100g.
Cornmeal, degermed, unenriched, yellow vs Fonio, grain, dry, raw
Compared to Cornmeal, degermed, unenriched, yellow, Fonio, grain, dry, raw has 44% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Fonio, grain, dry, raw?
A standard 100-gram serving of Fonio, grain, dry, raw contains 369 calories (1544 kJ), alongside 7.2g of protein, 81.3g of carbohydrates, and 1.7g of fat.
In common serving sizes:- 45g: ~166 kcal
Is Fonio, grain, dry, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 79.1g of net carbs per 100g (81.3g total carbs minus 2.2g fiber), consuming Fonio, grain, dry, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Fonio, grain, dry, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fonio, grain, dry, raw are:
- Copper: 0.36 mg (40% of your daily value)
- Manganese: 0.418 mg (18% of your daily value)
- Zinc: 1.85 mg (17% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2710829).