Canary Island Gofio: Nutrition, Benefits and How to Prepare It

Canary gofio is a significant source of dietary fiber and energy. What other benefits does it provide? Here we tell you all the details.
Canary Island Gofio: Nutrition, Benefits and How to Prepare It
Maria Patricia Pinero Corredor

Written and verified by the nutritionist Maria Patricia Pinero Corredor.

Last update: 04 August, 2022

Canary Island gofio is a variety of flour that comes from the Canary Islands, Spain. It can be made of wheat, corn, oats, or other grains, and its color tends to vary between different shades of yellow according to the degree of toasting it has.

It’s also known as “toasted millet flour” and, among other things, it’s characterized by its dry, penetrating, and earthy aroma. What are its benefits? How is it prepared? In this article, we’re going to tell you all about it and how it’s made.

The nutritional contributions of Canary Island gofio

Canary gofio has important health benefits due to its interesting contribution of essential nutrients. In particular, it’s an interesting source of:

  • Carbohydrates
  • Protein
  • Fiber
  • Fat
  • Starch
  • Minerals such as phosphorus, calcium, and iron
  • Vitamins C and group B
Canary Island gofio
The amount of nutrients in Canarian gofio varies depending on the grain used to make it.

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The health benefits of Canarian gofio

As we’ve briefly already mentioned, the traditional recipe of Canarian gofio is prepared from roasted corn and wheat. However, nowadays, it’s also made with other cereals and legumes. Whatever the case, this is not a product with added sugar, colorings, or preservatives. It’s 100% natural and offers some very interesting benefits.

1. Canarian gofio provides energy

One of the main macronutrients of canary gofio is its carbohydrates. These are responsible for providing energy to the body. Specifically, they’re broken down into glucose, which is the main source of fuel for the functioning of the body.

Therefore, this food represents a good option for breakfast, for the diet of athletes, or for those whose activities demand a lot of energy.

2. It’s a great source of fiber

Fiber is of great importance for the body since it increases the weight and size of the stool. Therefore, it’s able to reduce constipation. In addition, as detailed in an article disclosed through Foods magazine, its intake plays a relevant role in the feeling of satiety, appetite control, and weight loss.

3. Canarian gofio helps with digestive health

Wheat bran is excellent for maintaining digestive health. It acts as a regulator, as it helps gastric emptying, increases satiety, accelerates intestinal transit, and increases fecal mass. It also helps In the colon, since it dilutes the intestinal content and works as a substrate for the bacterial flora.

Likewise, the starch provided by the canary gofio is beneficial. This substance, when fermented by the intestinal microbiota, produces gases, fatty acids, organic acids, and alcohols. Incidentally, it stimulates satiety and helps to control glucose.

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4. It’s suitable for diabetics

Gofio is a type of flour derived from a grain. Therefore, it’s of slow absorption in the intestines. This, added to its contribution of starch and fiber, turns it into a suitable food for people with prediabetes and diabetes.

How to make Canary Island gofio at home

The elaboration of the gofio begins with the selection and the cleaning of the grains. These grains are lightly toasted and ground when the grain is already cold. Then, the product is sieved, and a beige powder is obtained.

Since it’s made from the whole grain, not as many nutrients are lost as in the production of white flours. However, some vitamins, such as B and C vitamins are oxidized during roasting. This happens depending on the heating time, although they don’t disappear completely.

Meanwhile, the heat causes the starch chains to break, which is what makes the flavor of gofio so particular and easy to digest.

How this food is prepared

Gofio can be used in different ways. In ancient times, it was dissolved in hot water to make a type of milkshake. Now, it’s added to milk or combined with cocoa or nuts. It can even be used as a thickener or as a food supplement.

A recipe to prepare watercress stew with Canary Island gofio

Because of its versatility and good taste, canary gofio can be incorporated into many preparations. In this case, we propose a watercress stew. The quantities can be adjusted according to the desired portions.


  • Watercress: 500 grams
  • Pinto beans: 150 grams
  • Potatoes: 500 grams
  • Pumpkin: 100 grams
  • Pork ribs: 250 grams
  • Water: 3 – 4 liters
  • Laurel (one leaf)
  • Corn on the cob: 1 unit
  • Canary gofio (to the taste)
Canary Island gofio
Canary gofio can be consumed diluted in smoothies or in savory recipes such as a soup or stew.


  • It’s necessary to let the beans soak a whole day before beginning to make this recipe. Then, when you begin preparing the stew, the pieces of meat should be browned. Meanwhile, chop the watercress into pieces, as well as the pumpkin, the corncob, and the potatoes.
  • When the meat is browned, add the potatoes, the corn on the cob, and the pumpkin. Also, add the watercress and bay leaf. Cover with water and cook. It may take two hours to be ready.
  • When the stew is finished, remove the bay leaf and prepare the gofio with some of the broth from the stew.

What to remember about Canarian Island gofio

Canarian gofio is a traditional ingredient in the gastronomy of the Canary Islands. It can be found in dishes such as mole eggs, gofio mousse, and gofio ice cream, among other things.

It’s an interesting source of carbohydrates, dietary fiber, vitamins, and minerals that’s ideal for including in any type of diet. So, are you going to give it a try?

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Dominguez-Rodriguez A, Avanzas P, Abreu-Gonzalez P, Gonzalez-Gonzalez J, Del Carmen Garcia-Baute M, Barrios P, Martin-Cabeza M, Jimenez-Sosa A. Consumption of ‘gofio’, a roasted cereal flour from the Canary Islands, is associated with exercise capacity and risk of coronary heart disease in the elderly. Int J Cardiol. 2015;187:41-3. doi: 10.1016/j.ijcard.2015.03.347. Epub 2015 Mar 23. PMID: 25828309.
  • Slavin J, Carlson J. Carbohydrates. Adv Nutr. 2014 Nov 14;5(6):760-1. doi: 10.3945/an.114.006163. PMID: 25398736; PMCID: PMC4224210.
  • Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM. Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials. Foods. 2019 Jan 6;8(1):15. doi: 10.3390/foods8010015. PMID: 30621363; PMCID: PMC6352252.
  • Vinoy S, Laville M, Feskens EJ. Slow-release carbohydrates: growing evidence on metabolic responses and public health interest. Summary of the symposium held at the 12th European Nutrition Conference (FENS 2015). Food Nutr Res. 2016 Jul 4;60:31662. doi: 10.3402/fnr.v60.31662. PMID: 27388153; PMCID: PMC4933791.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.