KetovoreCultivated Fonio
Low oxalateGrains
- Oxalate per serving · 1/2 cup dry
- ~9 mg
- Oxalate per 100 g
- 20 mg
LowModerateHighVery high
A serving of cultivated fonio (~9 mg) sits near the bottom of the scale.
A typical serving of cultivated 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.
Cultivated Fonio varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Acha FonioAssamm FonioBlack 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 cultivated fonio?›
A typical serving of cultivated 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 cultivated fonio high in oxalate?›
Cultivated Fonio is low in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to cultivated 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.
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