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