QUICK ANSWER
How many calories are in dry fonio?
Using the source's Atwater General value, dry fonio provides 369 kcal per 100 g. Scale from the edible amount and keep other states separate.
369 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Dry fonio nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 369 kcal
- Protein
- 7.17 g
- Carbohydrate
- 81.3 g
- Fat
- 1.69 g
- Fibre
- 2.2 g
- Magnesium
- 39.1 mg
- Phosphorus
- 93.2 mg
- Iron
- 2.66 mg
Source: USDA FoodData Central Foundation record 2710829. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
7.17 g per 100 g. From Fonio, grain, dry, raw.
Carbohydrate
81.3 g per 100 g. From Fonio, grain, dry, raw.
Fat
1.69 g per 100 g. From Fonio, grain, dry, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where dry fonio fits in a varied eating pattern.
Magnesium
39.1 mg per 100 g in the selected USDA record.
Phosphorus
93.2 mg per 100 g in the selected USDA record.
Iron
2.66 mg per 100 g in the selected USDA record.
Copper
0.36 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Dry grain
Selected reference.
Cooked fonio
Use cooked weight and a cooked record.
Fonio flour
Use the flour state.
Porridge or pilaf
Log the complete recipe.
PRACTICAL CONTEXT
How dry fonio can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 369 kcal per 100 g, the 45 g example is 166.1 kcal.
Fibre check
The selected record lists 2.2 g fibre per 100 g.
Protein check
The selected record lists 7.17 g protein per 100 g.
Best logging move
Use dry grain weight and calculate the prepared dish from its full recipe.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep dry fonio sealed in a cool, dry place.
After opening or cutting
Keep cooked fonio covered and appropriately chilled.
Prepare
Follow package cooking and allergen directions.
Safety boundary
This record sets no prepared-grain storage duration; use current authoritative guidance.
PHOTO LOGGING
How to log dry fonio more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Fonio, grain, dry, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Dry fonio calorie and nutrition questions
How many calories are in 100 g of fonio?
369 kcal in the selected Fonio, grain, dry, raw record.
How much fibre is in fonio?
2.2 g per 100 g in the selected record.
Which fonio state does this page use?
Fonio, grain, dry, raw. State and preparation are part of the answer.
Why can fonio calories differ?
The source reports 369 kcal per 100 g using Atwater General factors and 377 kcal using Atwater Specific factors. This page uses 369 for portion math.
How are the portion calories calculated?
Each portion is scaled from 369 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Fonio, grain, dry, raw, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central Foundation record 2710829 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.