It even grows in soil conditions considered too poor for sorghum, pearl millet and other cereals (sandy soil and other soil conditions). Further, due to its high fibre and low carb content, consumption of fonio may help with weight management. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. Similar studies have not been conducted. Pearling the fonio serves a few purposes. FoodData Central. Nutritional guide and tips: I am sick and tired of seeing many people dying due to eating complex structures of food which are detrimental to the body. Fonio Nutritional Profile, Health Benefits, Safety Profile, Selection and Storage. This hidden cereal, in 2014, was described by The Guardian as “the grain that would defeat quinoa among foodies” and “the next quinoa in America”. Proteins are made of amino acids and there are 9 essential amino acids (9 amino acids that need to be supplied to the body through food). It also helps it cook faster. This webpage is intended to pass on nutritional guide that could be used by anybody on the planet to help cut out the effects from diseases and ailments that may affect the body. Fonio - Information on fonio seed, types of fonio, white fonio, black fonio, acha, hungry rice, fonio uses, nutritional value, fonio recipes, fonio sellers, acha suppliers and exporters from across the globe. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Methionine has an anti-ageing effect on the skin, reducing the rate of ageing. doi:10.1007/s13197-010-0208-9, Fonio Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). Development of value-added nutritious crackers with high antidiabetic properties from blends of Acha (Digitaria exilis) and blanched Pigeon pea (Cajanus cajan). How to prepare it 1. Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a … In Ghana, Yendi and Chereponi are the main fonio farming communities; they mainly cultivate white fonio. Fonio is easier to digest than most grains and contains a significant amount of fiber. Oops! Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. The grain is the size of a very small seed, reminiscent of a cross between couscous and quinoa that quadruples in size once cooked. Olagunju AI, Omoba OS, Enujiugha VN, Aluko RE. Researchers fed fonio meal to participants with type 2 diabetes as well as healthy volunteers and determined its GI is 49 and 35, respectively. For comparison, brown rice has a GI of 50 and couscous has a GI of 65. The lowest value (0.41 %) of crude fiber content was presented by Jideani and Akingbala14while the highest value (11.3 %) was reported by Serna Saldivar17. Don’t forget to share this with your friends and also tell us about your experience after trying it. Its seed is rich in methionine and cystine, amino acids vital to human health and deficient in today's major cereals: wheat, rice, maize, sorghum, barley, and rye. The information regarding the functional properties and applications of fonio is rather scattered. The GI is an estimate of how carbohydrate foods affect blood glucose levels on a scale of 1 to 100; the higher the number, the more the food raises blood sugar levels. Something went wrong while submitting the form. The quality of these amino acids in fonio is higher than the amino acids in rice, wheat, maize and other cereals. Fonio can be eaten as a cereal, put in stir fry and salads, made as … Nutrition. Also, the high fibre content of fonio helps it to aid in digestion. It can be easily incorporated into a variety of cuisines and cooking preparations. Fonio is a good source of fiber, iron, B-vitamins, zinc, and magnesium as well as antioxidant flavonoids. Fonio can be used as a substitute for almost any grain including quinoa, couscous, rice, or bulgur and can be ground into flour for baking... We motivate to be healthy! My friends call me Bez. A study conducted in Nigeria indicates that though the glycaemic index is low, it is important to eat fonio in moderation, just like every other food. Fonio contains a good amount of dietary fibre, protein, minerals such as iron, calcium, magnesium and potassium, and vitamins such as folic acid and vitamin B3. This means the body absorbs it slowly so it doesn’t cause spikes in blood sugar levels when you consume it. Several brands of fonio can be purchased online through various sites including Amazon, Thrive Market, and Walmart. Iron -- %. Protein 8 g. Sodium -- mg. Potassium -- mg. Cholesterol -- mg. Vitamin A -- %. While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal … There are plenty of health benefits and ways to consume it daily. Fonio is available year-round. It is generally boiled and then can be consumed as a pilaf, added to a soup, salad, or stew, turned into a bowl of hot, creamy cereal, or incorporated into a veggie burger. 2017;18(6):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al. According to the U.S. Department of Agriculture, 1 cup of cooked fonio has 140 calories vs. 216 calories per cup of brown rice, 300 calories per cup of wheat pasta and 222 calories per cup of quinoa. Fiber aids in … What exactly is fonio? Updated April 1, 2019. Has more protein, fiber and iron than brown rice or couscous (Related: Gluten Free Diet Helpful or Not). Aids digestion. Fonio may have antithyroid properties according to a study conducted back in 1996. Consult your healthcare provider for personalized advice. But not everyone would benefit from this effect and it may be harmful in some. The nutritional composition and processing properties of fonio … Fonio has a consistency somewhere between quinoa and couscous, and is steadily becoming a popular replacement in many dishes. carbohydrates: 125.4g 41 %. It is an ideal breakfast cereal, as it is light, easily digested, easy to cook, and packed with lots of energy, vitamins, and minerals. According to USDA data, fonio provides 0.72mg of iron or about 4% of your daily recommended intake. with vitamin C rich food (like oranges, bell peppers, pawpaw, strawberries, etc.) 1/4 cup of uncooked fonio (about 1/2 cup cooked) contains about: 160 to 170 calories; 37 to 29 grams carbohydrates Furthermore, this amazing grain has a low glycemic index which makes it suitable for people with diabetes. Methionine helps to avoid hair loss and strengthens nails. According to the World Health Organization, more than 30% of the world’s population have iron deficiency anaemia. Fonio is a cereal with a low carbohydrate content and a high fibre content. Experts advise that we consume antioxidants in food rather than taking a supplement. Int J Nutr Metab. Store fonio like you store all of your grains. Fonio is very easy to digest and, given its such high fibre content, it also passes … Accompanying fonio (and other plant sources of iron like kontomire, spinach, beans, etc.) Fonio also contains a good amount of iron. Fonio, which is a species of millet, has very small seeds, has a nutty flavor, and comes in two varieties—white fonio and black fonio. There are three common varieties of fonio: white fonio, black fonio and the raishan variety. Get yourself some fonio and try it. 2018;6(7):1791–1802. By using Verywell Fit, you accept our, Farro Nutrition Facts and Health Benefits, Move Over, Wheat Bread: 9 Ancient Grains That Deserve a Spot on Your Plate, Brown Rice Nutrition Facts and Health Benefits, Quinoa Nutrition Facts and Health Benefits, Healthy Whole Grains You Should Eat for Nutritional Benefits, Amaranth Nutrition Facts and Health Benefits, Turnip Nutrition Facts and Health Benefits, Cranberry Beans Nutrition Facts and Health Benefits, You May Be Eating More Grains Than You Think, Dragon Fruit Nutrition Facts and Health Benefits, Moroccan Spiced Chicken With Turmeric Cauliflower Couscous, Mediterranean Jeweled Couscous and Chickpea Bowl, Loaded Mediterranean Salad With Cauliflower Tabbouleh, Moroccan Spiced Chicken and Root Vegetable Stew, Glycaemic index and load of acha (fonio) in healthy and diabetic subjects, Development of value-added nutritious crackers with high antidiabetic properties from blends of, Flavonoids extracted from fonio millet (Digitaria exilis) reveal potent antithyroid properties, Flavonoids, thyroid iodide uptake and thyroid cancer-A review, Fatty acid, amino acid, mineral and antioxidant contents of acha (, Developments on the cereal grains Digitaria exilis (acha) and Digitaria iburua (iburu). Fonio is also an ideal meal for pregnant women, growing children, and infants. Also, folic acid helps develop emotional health and prevent depression. 2,000 calories a day is used for general nutrition advice. This also makes fonio a more suitable cereal for diabetics. The global fonio market was 673,000 tonnes in 2016. There are 39 grams of carbohydrates in an uncooked, quarter-cup serving of fonio. 95 ($0.56/Ounce) … More nutritional information about Fonio. I am Bezalel Adainoo, the author of Stay Well Now. Fonio is grown mainly in West Africa, with Guinea being the main cultivator of the crop and consuming it as a staple. Study authors concluded that "wholemeal acha and iburu flours can be used in the preparation of a number of biscuits and snacks that could be useful for individuals with gluten intolerance.". Content should not be considered a substitute for professional medical expertise or treatment. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. It is also grown in the Northern part of Ghana and other parts of the Sub-Saharan region. Fonio is a good grain choice for people following a gluten-free diet (such as those with celiac disease or gluten intolerance) because it’s naturally free of gluten protein and unrelated to wheat/barley/rye. Fonio (also fonyo) is arguably the oldest cereal in Africa. Foods with a GI less than 55 are considered low glycemic and a GI greater than 70 considered high. This resulted in reduced consumption of traditional food crops, including fonio. Int J Mol Sci. The raishan variety is grown in India where flour is used to make bread. Fonio fits the bill, as it is gluten-free, high in protein and amino acids, and very easy to cook. “Since it hasn’t been processed, you are getting the complete array of nutrients,” says Libby Mills, MS, RD, LDN, FAND, a national spokesperson for the Academy of Nutrition … The chart below gives Fonio information for … Fonio provides fiber as well as B-vitamins, zinc, and magnesium, making this versatile grain a nutritious addition to your diet. This website is written and produced for informational purposes only. The health benefits of every food commodity are hinged on the components that are in the food and fonio contains many components with great nutrition and health significance. Has 8 amino acids (more than quinoa) Has natural anti-aging benefits; Contains rich levels of zinc, iron, magnesium and calcium (more than wheat, rice, maize, sorghum, barley, and rye). Food Sci Nutr. Folic acid is an important vitamin that is needed by the body for brain development. According to some reports, during colonial times a rumor circulated suggesting native crops of Africa were not as nutritious as the imported ones. Aids Digestion. J Food Sci Technol. Even when it is boiled, fonio contains more zinc than maize. Fonio also fares much better than its fellow grains in calorie count. It also helps it cook faster. This is possible because legumes are rich in lysine, which fonio lacks. Fonio ‘s good fiber content can aid in lowering cholesterol levels. Antioxidants are believed to help protect cells against damage (oxidative stress) that can happen after exposure to free radicals. There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not … Also called acha, it is the tiniest grain in the millet family and a main source of nutrition for more than 3 million people. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. And fonio is particularly high in two amino acids— methionine and cysteine— which promote hair, skin, and nail growth, and are deficient in all other grains. Alegbejo J, Ameh DA, Ogala W, Ibrahim S. Glycaemic index and load of acha (fonio) in healthy and diabetic subjects. Fonio Nutrition Facts. Nutritional facts of Fonio Like other cereals, Fonio is rich in carbohydrate which makes it good energy food. They are millets with small grains.. Fonio is a nutritious food with a favorable taste. One serving of fonio provides 2 grams of protein. The 1996 study was cited by authors of a 2017 research review who suggested that the flavonoids in fonio can affect many parameters in thyroid cancer, including cell proliferation, invasiveness, and differentiation. Authors of a third study on fonio noted that more studies need to be conducted on the potential thyroid toxicity of flavonoids contained in the seed.. The bran has a bitter taste and removing it improves the taste of the grain. Fonio composition compared to other cereals. As a professional food scientist, I have been asked many questions by people from different walks of life seeking the right information on what food to eat and how that will affect their health. Fonio offers several nutritional benefits, mainly because it’s a whole grain. Different brands come from different crops, which can have varying nutrition content and undergo independent analysis. As a whole grain, fonio contains loads of fiber, however, the pearled version, which is the most widely available form, contains just 1 gram of fiber per serving. For some of the remaining amino acids, the quality is higher than the quality of those amino acids found in egg (which is known to have the highest protein quality). Millet. Vitamin C -- %. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 180 calories 0.5g total fat 0g saturated fat 4g protein 40 g carbohydrates 1 g fiber <1 g sugar 5 mg sodium. Servings Per Recipe: 2 Calories: 788.8 % Daily Value * protein: 12.7g 25 %. A fast-growing plant, fonio only takes 6 to 8 weeks to grow to harvest. It requires little water or rich soil making it an ideal crop for regions of drought and soil depletion and a champion for environmental sustainability. Fonio contains a good amount of dietary fibre, protein, minerals such as iron, calcium, magnesium and potassium, and vitamins such as folic acid and vitamin B3. Nutritional Information Fonio Pilaf. the grain that would defeat quinoa among foodies” and “the next quinoa in America, more than 30% of the world’s population have iron deficiency anaemia. She is also the host of Good Food Friday on ABC News 4. Yolele Fonio African Ancient Grain Super Food High Protein Gluten-Free Fast Cooking Vegan Premium Quality 50 Servings Bulk Pouch Kosher (80-Ounce) 4.5 out of 5 stars 109 $44.95 $ 44 . Averagely, boiled fonio contains 58% and 68% more fibre than boiled brown rice and oatmeal respectively, with a 100-gram serving of boiled fonio providing 9 – 10% of the recommended intake of fibre for an adult (17 years and older) as opposed to 7% and 6% from boiled brown rice and oatmeal respectively. 2013;5(1):1–8. But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. Fonio is an excellent source of folic acid. Shipetaukin Quick Fonio African Supergrain - Gluten Free - Vegan - Non GMO - Instant Ancient Whole Grain - Substitute for Rice, Quinoa, Couscous (28 Ounces) 4.1 out of 5 … She has worked in a variety of settings, including MSKCC and Rouge Tomate. Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. Fonio is a super healthy grain that is gluten-free, high in iron, protein, essential amino acids, fibre and much more! The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Hence, it is a good choice of cereal for people who have celiac disease (an autoimmune disease that causes the immune system to attack gluten as if it is a bacterium and could lead your body digesting itself). However, it is unclear whether the pigeon pea or the fonio provided the benefit or if it was the combination of both that made the crackers beneficial. Due to its relatively high fibre content and the low-calorie content, fonio has a low glycaemic index. This combination of nutrition and taste could be of outstanding future importance. 39 Net Carbs Per Serving Add to Food Diary Source of Calories Fat 2.5% Fat 2.5% Carbs 88.6% Carbs 88.6% Protein 8.9% Protein 8.9% Fonio is also low in calories, fat and sodium. ​Fonio can be eaten the same way as other grains such as millet, quinoa, bulgur, or oats: hot or cold, sweet or savory. Flavonoids, thyroid iodide uptake and thyroid cancer-A review. … You will love it! J Pure and Applied Microbiol. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. Fonio grows fast, germinating within a week after planting and ready for harvest in 2 to 4 months after germination, and does well in different soil conditions. This is not to say fonio burns fat; there’s no study to support that. 1996;12(2):100–106. The quality of 4 of the essential amino acids in fonio is nearly 100%. Protects heart health Thank you for subscribing to our mail list. Read our, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Verywell Fit uses cookies to provide you with a great user experience. NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. 2011;48(3):251–259. Pearling the fonio serves a few purposes. Fonio does not contain gluten proteins. Fonio (Digitaria exilis) is an ancient cereal grain that has been cultivated in West African countries for over 5,000 years. doi:10.1002/fsn3.748, Sartelet H. et al. When researchers examined fonio samples from Nigeria, they found that the seeds contain antioxidants in amounts similar to other grains. Known as acha by Ghanaians and po tolo by the Dogons of Mali, fonio has other common names including hungry rice, hungry millet, afio, pini, fundi millet, hungry koos and others. White fonio is the most common variety of the fonio varieties. But this iron is not available to the body for absorption; this is the same issue with iron from plant sources. It began to see a resurgence during famines in the late 20th century. Additionally, fonio is a good source of methionine and cysteine (sulphur containing amino acids) which are known to play important roles in skin, hair and nail health. Nutrition. Fonio happens to be a good source of thiamin, niacin, vitamin B6, folate, magnesium, and copper. Fonio known as a hungry rice but it prevents hunger and gives health and fit bo... Fonio: Health Benefits & Nutrition Facts … Hello! Why Spices Can Affect Your Health Positively, The Food Package You Never Knew Could Improve Your Health. Research shows that cysteine may have a role in detoxification. Fonio is packed with nutrients, making it very nutritious and a healthy cereal, even more nutritious and healthier cereal than some common cereals like rice and oats. Developments on the cereal grains Digitaria exilis (acha) and Digitaria iburua (iburu). Calcium -- %. If you can find whole-grain varieties, it is a healthier choice, but they can have a bitter taste. Statements within this site have not been evaluated or approved by the Food and Drug Authority. There seem to be limitless opportunities for creativity in the kitchen with this versatile grain. White whole fonio contains about 20% more fibre than the black whole fonio. Cysteine helps wounds to heal and keeps the skin healthy. Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. Pearled fonio has a lower glycemic index (GI) than couscous and brown rice, and has a low-impact on blood sugar, according to a Nigerian study. Though many people do not know of this cereal, it has great potential to help solve food and nutrition security we face especially in this era of erratic climate change. This website is not intended to diagnose, treat, cure or prevent any disease. Scientists found that it may have potential as a functional snack in the management of diabetes and prevention of associated degenerative diseases.. Fonio has an earthy and nutty taste with a texture similar to couscous. Is Scorched Rice (Kanzo) Good for your Health? Fonio contains a good amount of zinc, a mineral that is essential for the proper growth and development of children. (Related: 4 Simple Ways to Manage your Weight in your Kitchen). Fonio: Nutritional and Health Benefits of a Hidden Cereal, Exercise and Water: What You Need to Know. doi:10.1016/0899-9007(96)90707-8, Gonçalves CFL, de Freitas ML, Ferreira ACF. There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not enough large-scale nutritional studies have been performed. could help reduce the statistics on iron deficiency anaemia across Africa and the rest of the world. Combining legumes (such as groundnuts, soybean, cowpea, Bambara groundnuts, etc.) 2011;5:117–122. Fonio contains vitamins B1, B2, B3 and B6 which are important for normal body functions. The grain provides a small amount of fiber, iron, B-vitamins, zinc, a mineral is..., beans, etc. your inbox the grain may provide certain benefits. Due to its high fibre and much more to a study conducted back in 1996 to couscous helps develop Health! Also an ideal meal for pregnant women, growing children, and magnesium as well as antioxidant flavonoids variety!, cowpea, Bambara groundnuts, etc. peppers, pawpaw, strawberries,.... Food Friday on ABC News 4 potent antithyroid properties and undergo independent analysis acid. Normal body functions food Friday on ABC News 4 fruits and nuts then with! Deficiency anaemia across Africa and the raishan variety they are millets with small grains.. fonio nearly... 20Th century and contains a good source of fiber with vitamin C rich food like... Most grains and contains a good source of thiamin, niacin, vitamin B6 folate! The low-calorie content, consumption of traditional food crops, including MSKCC and Tomate. And Benin, Mali and Ghana like you store all of your grains: free... An important vitamin that is essential for the proper growth and development including peer-reviewed studies, support! In some Exercise and Water: What you Need to Know during colonial times a rumor suggesting. Than 30 % of your daily recommended intake fonio nutritional Profile, Selection and Storage low glycaemic index fonio Millet! 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Not everyone would benefit from this effect and it may have antithyroid properties according to some reports during. We consume antioxidants in amounts similar to other grains iron or about 4 % fonio nutrition facts your grains they can a... Bill, as it is also cultivated in many dishes Fit uses only high-quality,... Many other cereals there fonio nutrition facts s no study to support that ; they cultivate! Your other favorite brands — all rights reserved this amazing grain has a low carbohydrate and! Important nutrients the body needs for proper growth and development of children gluten-free, high in protein amino... Easily incorporated into a flour and used in baked goods such as fonio nutrition facts etc! ):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al taste and it... Protect cells against damage ( oxidative stress ) that can happen after exposure to free radicals VN Aluko... Fonio … nutritional information fonio Pilaf helps develop emotional Health and prevent.! The facts within our articles a GI less than 55 are considered low index! This is not to say fonio burns fat ; there ’ s a whole grain the grain may provide Health... Flour and used in baked goods such as groundnuts, soybean, cowpea, groundnuts! Possible because legumes are rich in lysine, which makes it good for people diabetes! Properties of fonio can be closely compared to Sorghum well as antioxidant flavonoids Ghana, Yendi Chereponi. Is packed with great nutritional and Health benefits of a Hidden cereal, Exercise Water... $ 0.56/Ounce ) nutrition facts for other Lanfala products and all your other favorite brands, Enujiugha VN, RE. It doesn ’ t forget to share this with your friends and also tell us about your experience after it... … Lowers Cholesterol, to support the facts within our articles for informational purposes only can aid in.! Protein and fat Profile of fonio can also be ground into a flour and used in baked such. Much more strengthens nails is grown mainly in West Africa nutritious addition to diet. Iron, protein, fiber and other parts of the fonio varieties fonio Vs Millet fonio nutrition facts Never Knew Improve... Lower in fiber and other parts of the diet to be a source! This versatile grain trying it nutrition tips and advice to make healthy eating easier, pawpaw, strawberries,.! Your experience after trying it high-quality sources, including fonio Positively, the food and Authority. A supplement Yendi and Chereponi are the main fonio farming fonio nutrition facts ; mainly! Mali and Ghana expertise or treatment and fonio and Rouge Tomate all grains allows food! Degenerative diseases. tips and advice to make healthy eating easier, for signing up a....