Tô
Tô is a traditional West African porridge made from fonio, a tiny, nutrient-rich ancient grain native to the Sahel region. It's typically cooked with water or milk and can be sweetened with honey or sugar, or served savory with vegetables, meat, or fish, making it a versatile staple breakfast or meal base.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates for sustained energy, and fonio itself is notably gluten-free and low in fat. It provides key nutrients like iron, magnesium, and B vitamins, with a typical serving containing roughly 200-300 calories depending on preparation.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4.5 g |
| Carbs | 36 g |
| Fat | 2 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 150 mg |
| Potassium | 320 mg |
| Magnesium | 45 mg |
| Iron | 2.1 mg |
| Phosphorus | 120 mg |
| Zinc | 1.2 mg |
| Folate | 60 mcg |
| Manganese | 0.9 mg |
| Copper | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Fonio is one of Africa's oldest cultivated grains, prized for its resilience in arid climates and its complete amino acid profile, which is rare for a grain. Nutritionally, it has a low glycemic index, making it a smart choice for steady energy levels.
AI estimate may be inaccurate · Terms