Fonio, per 100g

Fonio Grain, per 100g

Fonio is a West African grain with a nutty flavour and a delicate texture. Use it in hearty porridges, fluffy pilafs, salads, soups, stews and Buddha bowls, or as an alternative to rice, quinoa, couscous and polenta.

A nutritional powerhouse, fonio provides dietary fibre, protein, iron and magnesium as part of a balanced diet. Its low glycaemic index makes it an excellent choice for those seeking to maintain stable blood sugar levels.

Benefits of fonio

• Low GI
• Rich in iron, helping reduce tiredness and fatigue
• Rich in amino acids
• A source of zinc, vitamins B1 and B3, and phosphorus

Sourced from West Africa

Fonio grains are carefully sourced from trusted farmers who use sustainable cultivation methods. Nafanta Fonio creates sustainable incomes for over 320 women farmers in Southern Mali and helps restore degraded soils.

Nutritional value per 100g

• Energy: 1359 kJ / 325 kcal
• Fat: 0.5 g, of which saturates: 0.2 g
• Carbohydrates: 76.8 g, of which sugars: 0.6 g
• Fibre: 7.2 g
• Protein: 7.3 g
• Salt: 0.01 g

How to cook fonio

1. In a medium saucepan, add 1 cup of water to 1 cup of fonio.
2. Bring to the boil and cover tightly with a lid.
3. Simmer on low heat for 1 minute.
4. Remove from the heat and leave covered for 4 minutes, until the water is absorbed.
5. Fluff with a fork to serve.

How to buy

Sold in 100g units online, so order multiple units for the quantity you need. We send postal orders in plastic-free packaging, or you can bring your own container to refill at our Nottingham store.

Explore our other grains, including Quinoa.