Fonio vs Quinoa: Calories and Nutrition Compared (2026)

Both Fonio and Quinoa contain 120 calories per 100 g. Quinoa is higher in protein, with 4.4 g compared to Fonio's 2.7 g.

Fonio and Quinoa are both nutritious grains that offer various health benefits. This comparison highlights their nutritional differences, helping you choose based on your dietary needs.

What Is the Difference Between Fonio and Quinoa?

Fonio is an ancient West African grain known for its quick cooking time and nutty flavor. It is gluten-free and rich in essential amino acids. Quinoa is a South American grain that is often considered a superfood due to its high protein content and complete amino acid profile. It is also gluten-free and versatile in cooking.

Fonio vs Quinoa: Nutrition Side by Side

The following table provides a side-by-side comparison of Fonio and Quinoa's nutritional values.

Nutrient (per 100 g)	Fonio (cooked)	Quinoa (cooked)
Calories	120 kcal	120 kcal
Protein	2.7 g	4.4 g
Carbs	26 g	21.3 g
Sugar	0.4 g	0.9 g
Fat	0.5 g	1.9 g
Fiber	1 g	2.8 g
Sodium	2 mg	7 mg

Which Is Better, Fonio or Quinoa?

For weight loss: Both Fonio and Quinoa have the same calorie content of 120 per 100 g, making them similar choices for weight loss.

For muscle and protein: Quinoa has a higher protein content at 4.4 g compared to Fonio's 2.7 g, making it a better option for muscle building.

For low-carb or low-sugar: Fonio contains 26 g of carbohydrates and 0.4 g of sugar, while Quinoa has 21.3 g of carbohydrates and 0.9 g of sugar.

How to Track Fonio and Quinoa Accurately

Portion sizes and macronutrient ratios can often be misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: Fonio from Open Food Facts (aggregated plain entries), Quinoa from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Quinoa has 4.4 g of protein, while Fonio has 2.7 g.

Which has fewer calories?

Both Fonio and Quinoa have the same calorie count of 120.

What are the carbohydrate contents?

Fonio contains 26 g of carbohydrates, while Quinoa has 21.3 g.

How much sugar is in each grain?

Fonio has 0.4 g of sugar, and Quinoa contains 0.9 g.

What is the fiber content in Fonio?

Fonio has 1 g of fiber per 100 g.

What is the sodium content in Quinoa?

Quinoa contains 7 mg of sodium per 100 g.

Key Takeaways

• Fonio has 120 calories per 100 g.
• Quinoa has 120 calories per 100 g.
• Fonio contains 2.7 g of protein.
• Quinoa contains 4.4 g of protein.
• Fonio has 26 g of carbohydrates.
• Quinoa has 21.3 g of carbohydrates.