AI-generated photo.
Senegalese · Senegal
Millet porridge
Also called Fondé
Millet porridge, a dish from Senegal (Fondé).
Pai editors’ mark 4 / 5
Plan, list, and collections
Millet porridge is cooked in Senegal as its own dish. A peanut porridge. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
76
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 13%
- Carbs 49%
- Fat 38%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 9 g, under the 25 g mark.
Suits · Low sodium
About 441 mg of sodium, under the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Unsweetened peanut butter118 kcal
- Rolled oats114 kcal
- Honey32 kcal
- Cucumber3 kcal
Glycemic load
Estimated glycemic load for this count: 17.4. The bands come from the ingredient table.
Portion
One serving is about 266 kcal. Two portions would be about 532 kcal if you want a fuller plate.
Allergens. Gluten, Peanuts
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 200 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 266 kcal | 13% |
| Protein | 9 g | 18% |
| Carbohydrate | 34.5 g | 13% |
| Fiber | 4.5 g | 16% |
| Total sugars | 10.3 g | 21% |
| Fat | 11.7 g | 15% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 441 mg | 19% |
| Potassium | 271 mg | 6% |
| Calcium | 34 mg | 3% |
| Iron | 1.8 mg | 10% |
| Magnesium | 81 mg | 19% |
| Zinc | 1.5 mg | 14% |
| Vitamin A | 1 mcg | 0% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 3 mcg | 3% |
| Thiamin (B1) | 0.2 mg | 13% |
| Riboflavin (B2) · estimate | 0 mg | 3% |
| Niacin (B3) | 3.8 mg | 24% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate | 31 mcg | 8% |
| Vitamin B12 | 0 mcg | 0% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- A middle path: useful food, with one or two numbers worth watching.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Rolled oats1.25 cups120 g
Unsweetened peanut butter0.33 cup80 g
Water3.5 cups800 ml
Honey2 tbsp42 g
Kosher salt1 tsp4 g
Cucumber0.5 cucumber80 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Set a heavy pot over medium heat. For Millet porridge, start here: a peanut porridge.
AI-generated photo.
2A peanut porridge.
Cook 15 min
AI-generated photo.
3The liquid should be quiet and the center tender. Stop when this is true of Millet porridge: A peanut porridge.
AI-generated photo.
4Ladle it into warm bowls. Millet porridge is eaten in Senegal as this plate, with the sauce or garnish that belongs to it. Finish with cucumber.
How you know it is done
Millet porridge is done when the thickest piece is tender and the liquid is quiet, not at a hard boil.
If it goes wrong
- Millet porridge looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Millet porridge spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Millet porridge, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Millet porridge is cooked by simmer in Senegal. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: Gluten, Peanuts.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.