How much protein is in Fonio Grain Dry (Raw)?

Fonio Grain Dry (Raw) provides 7.2g of protein per 100g, which is 14% of the recommended daily value.

Is Fonio Grain Dry (Raw) high in fat?

Fonio Grain Dry (Raw) is low in fat with only 1.7g per 100g (2% DV).

What vitamins and minerals are in Fonio Grain Dry (Raw)?

Fonio Grain Dry (Raw) is a notable source of Copper (40% DV), Carbohydrate (30% DV), and Manganese (18% DV) per 100g.

Fonio Grain Dry (Raw)

SR Legacy·Comprehensive Reference Data

Fonio, grain, dry, raw

Cereal Grains and Pasta

Fonio Grain Dry (Raw) is primarily a carbohydrate source, delivering 81.3g of carbs with minimal fat at 1.7g per 100g. With only 3mg of sodium, Fonio Grain Dry (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Fonio Grain Dry (Raw) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value.

Calories0kcal

Protein7.2G

Fat1.7G

Carbs81.3G

Fiber2.2G

Calorie Distribution

369kcal

Protein8%7.2 g
Fat4%1.7 g
Carbs88%81.3 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	9.4	G
Protein	7.2	G
Total lipid (fat)	1.7	G
Carbohydrate, by difference	81.3	G
Fiber, total dietary	2.2	G

Thiamin	0.09	MG
Niacin	0.72	MG
Vitamin B-6	0.03	MG

Calcium, Ca	11.7	MG
Iron, Fe	2.7	MG
Magnesium, Mg	39.1	MG
Phosphorus, P	93.2	MG
Potassium, K	43.8	MG
Sodium, Na	3.0	MG
Zinc, Zn	1.8	MG
Copper, Cu	0.36	MG
Manganese, Mn	0.42	MG

Energy (Atwater General Factors)	369	KCAL
Energy (Atwater Specific Factors)	377	KCAL
Nitrogen	1.1	G
Ash	0.46	G
Starch	78.2	G
Biotin	4.8	UG

More in Cereal Grains and Pasta

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288 kcal11.3g protein

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363 kcal11.5g protein

Flour Sorghum

8.3g protein

Rye Flour Medium

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Sorghum Flour White Pearled Dry (Raw)

10.2g protein

Sorghum Flour Whole-grain

359 kcal8.4g protein

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Nutrient Highlights

Fonio Grain Dry (Raw) is a good source of Zinc (17% DV) — see top foods ranked by Zinc
Fonio Grain Dry (Raw) is a good source of Iron (15% DV) — see top foods ranked by Iron
Fonio Grain Dry (Raw) is a good source of Protein (14% DV) — see top foods ranked by Protein

Dietary Considerations

Fonio Grain Dry (Raw) is naturally low in sodium at 3mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

Magnesium: top 18% (#1,487 of 8,262)
Iron: top 21% (#1,735 of 8,262)
Fiber: top 25% (#2,066 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Fiber Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories0

% Daily Value*

Total Fat 1.7G2%

Cholesterol 0mg0%

Sodium 3.0MG0%

Total Carbohydrate 81.3G30%

Dietary Fiber 2.2G8%

Total Sugars 0

Protein 7.2G14%

Vitamin D 0mcg0%

Calcium 11.7MG1%

Iron 2.7MG15%

Potassium 43.8MG1%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 2710829.

View on USDA FoodData Central →