Fonio Breakfast Pudding

Fonio Breakfast Pudding is a warm, creamy porridge made from fonio, an ancient and resilient West African grain. It's typically cooked with milk or plant-based milk, sweetened with honey or dates, and topped with nuts, seeds, or fresh fruit for a nutritious start to the day.

🍳 View the full Fonio Breakfast Pudding recipe →

🍽️ Nutrition at a glance

This dish is a balanced source of complex carbohydrates for sustained energy, with a moderate amount of plant-based protein from the fonio. A typical serving provides essential nutrients like iron, magnesium, and B vitamins, with a calorie range of approximately 250-350.

Nutrition breakdown

Calories	320 kcal
Protein	8 g
Carbs	52 g
Fat	10 g
Fiber	4 g
Sugar	18 g
Sodium	180 mg
Potassium	350 mg
Magnesium	90 mg
Iron	3.5 mg
Zinc	2.5 mg
Phosphorus	150 mg
Calcium	120 mg
Vitamin B6	0.3 mg
Folate	80 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Fonio is a 'super grain' that thrives in poor soils and drought conditions, making it a vital, climate-resilient crop in the Sahel region. Nutritionally, it is one of the few grains to contain all nine essential amino acids, offering a complete protein profile rare among cereals.