KetovoreBlack Fonio
Low oxalateGrains
- Oxalate per serving · 1/2 cup dry
- ~9 mg
- Oxalate per 100 g
- 20 mg
LowModerateHighVery high
A serving of black fonio (~9 mg) sits near the bottom of the scale.
A typical serving of black fonio (1/2 cup dry) carries about 9 mg of dietary oxalate, or 20 mg per 100 g — low on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Black Fonio varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Acha FonioAssamm FonioCultivated FonioFonioIburu FonioLocal Long FonioLocal Short FonioSahel FonioWhite FonioWild Fonio
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in black fonio?›
A typical serving of black fonio (1/2 cup dry) has about 9 mg of dietary oxalate, or 20 mg per 100 g — low on a low-oxalate diet.
Is black fonio high in oxalate?›
Black Fonio is low in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to black fonio?›
Lower-oxalate options include popcorn (~0 mg), arborio rice (~2 mg), cornflakes (~3 mg), white rice (~3 mg).
Want your exact plate?
Snap your meal and the scanner reads its real oxalate load — and adds anything new to this database.
Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
Save recipes, scan meals, and track your keto score in the app.
Open KetovoreApp →