Fonio
Fonio is a light and nutritious grain, offering a moderate amount of protein and complex carbohydrates. It is low in fat and sugars, making it ideal for balanced diets. Rich in essential minerals such as iron, magnesium, and zinc, it supports overall wellness. The dietary fiber content promotes healthy digestion and helps maintain a feeling of fullness.
Macronutrient distribution
A Serving (45 g) of Fonio contains 166 calories, 3.2 g of protein, 36.6 g of carbohydrates, and 0.76 g of fat.
- Protein
- 3.2 g8%
- Carbs
- 36.6 g88%
- Fat
- 0.8 g4%
of calories
Calorie Burn
How long would it take to burn off 166 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace42 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (45 g)
Carbohydrates
- Carbohydrates36.6 / 313 g(12%)
- Dietary Fiber0.99 / 38 g(3%)
- Soluble Fiber0.32 g
- Insoluble Fiber0.68 g
- Total Sugars0.14 g
Fats
- Total Fat0.76 / 83 g(1%)
- Saturated Fat0.14 / 25 g(1%)
- Monounsaturated Fat0.18 g
- Polyunsaturated Fat0.41 g
- Omega-30.03 g
- Omega-60.37 g
- Omega-90.18 g
- Oleic Acid0.18 g
- Stearic Acid0.02 g
- Linoleic Acid0.37 g
- Myristic Acid0.02 g
- Palmitic Acid0.09 g
- Linolenic Acid0.03 g
- Alpha-Linolenic Acid (ALA)0.03 g
Protein
- Protein3.2 / 56 g(6%)
Amino Acids
- Lysine0.12 g
- Serine0.12 g
- Valine0.15 g
- Alanine0.15 g
- Cystine0.03 g
- Cysteine0.06 g
- Proline0.24 g
- Arginine0.22 g
- Histidine0.09 g
- Threonine0.11 g
- Isoleucine0.15 g
- Methionine0.05 g
- Tryptophan0.04 g
- Glutamic Acid0.61 g
- Aspartic Acid0.31 g
- Phenylalanine0.18 g
- Glycine0.15 g
- Leucine0.27 g
- Tyrosine0.15 g
Vitamins
- Vitamin E0.09 / 15 mg(1%)
- Vitamin K0.23 / 120 ug(0%)
- Vitamin B60.01 / 1.3 mg(1%)
- Thiamin (B1)0.04 / 1.2 mg(3%)
- Riboflavin (B2)0.02 / 1.3 mg(1%)
- Niacin (B3)0.32 / 16 mg(2%)
- Folate9.5 / 400 ug(2%)
- Pantothenic Acid (B5)0.14 / 5 mg(3%)
- Biotin2.2 / 30 ug(7%)
- Choline6.3 / 550 mg(1%)
Minerals
- Calcium5.2 / 1,000 mg(1%)
- Iron1.2 / 8 mg(15%)
- Magnesium17.6 / 420 mg(4%)
- Phosphorus41.9 / 700 mg(6%)
- Potassium19.7 / 3,400 mg(1%)
- Sodium1.3 / 2,300 mg(0%)
- Zinc0.83 / 11 mg(8%)
- Copper0.16 / 0.9 mg(18%)
- Manganese0.19 / 2.3 mg(8%)
- Selenium3.6 / 55 ug(7%)
- Molybdenum4.5 / 45 ug(10%)
Other
- Water4.2 / 3,700 g(0%)
Sources
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