← All millets

Fonio

Digitaria exilis
Hindiफ़ोनियो FonioMarathiफोनियो Fonio

Names: ICAR-Indian Institute of Millets Research

Pictures

Fonio: The grain
The grain — from: "Digitaria exilis (Kippist) Stapf - fonio - DIEX4 - Jose Hernandez @ USDA-NRCS PLANTS Database.jpg" by Jose Hernandez, Wikimedia Commons (commons.wikimedia.org/wiki/File:Digitaria_exilis_(Kippist)_Stapf_-_fonio_-_DIEX4_-_Jose_Hernandez_@_USDA-NRCS_PLANTS_Database.jpg) · Public domain
Fonio: The plant
The plant — from: "Fonio moissonné et entassé au champ (Mali).jpg" by Toujours Passages, Wikimedia Commons (commons.wikimedia.org/wiki/File:Fonio_moissonné_et_entassé_au_champ_(Mali).jpg) · CC BY 2.0 (creativecommons.org/licenses/by/2.0)

Every nutrient in the raw grain — 36 values, per 100 g

Energy, protein, fat, carbohydrate, fibre7
Energy334 kcal
Water (moisture)9.8 g
Protein7.1 g
Fat3.8 g
Carbohydrate (available)59.7 g
Dietary fibre (total)16.4 g
Ash (total minerals)3.2 g
Minerals5
Calcium40 mg
Magnesium430 mg
Phosphorus191 mg
Potassium340 mg
Sodium8 mg
Trace elements3
Iron29.4 mg
Zinc2.79 mg
Copper0.44 mg
Vitamins12
Vitamin E (alpha-tocopherol equivalents)0.24 mg
Vitamin E: alpha-tocopherol0.11 mg
Vitamin E: beta-tocopherol0.17 mg
Vitamin E: gamma-tocopherol0.63 mg
Thiamine (B1)0.26 mg
Riboflavin (B2)0.1 mg
Niacin equivalents3.3 mg
Niacin (B3)1.6 mg
Vitamin B60.16 mg
Folate, food120 µg
Folate (B9)120 µg
Folate (dietary folate equivalents)120 µg

Not detected in this grain (the table leaves it blank or zero): Vitamin E: delta-tocopherol.

Carotenoids2
Beta-carotene equivalents1 µg
Beta-carotene1 µg
Amino acids1
Tryptophan104 mg
Fatty acids5
Saturated fat (total)0.59 g
Monounsaturated fat (total)0.81 g
Polyunsaturated fat (total)1.3 g
Linoleic acid (C18:2, omega-6)1.2 g
Alpha-linolenic acid (C18:3, omega-3)0.1 g
Other compounds1
Phytate464 mg

Source, one for the whole list: FAO/INFOODS West African Food Composition Table 2019. Values exactly as the table prints them; published values for the grain, not a laboratory test of our packs. Tap a name for what it is and does.

Where it comes from

  • White fonio (Digitaria exilis) originated in West Africa; today grown mainly in Guinea, then Nigeria, Mali, Burkina Faso and others. (FAO, International Year of Millets 2023 - About)