Grain
raw white whole grain sorghum.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
sorghum
SERVING
CALORIES
339
PROTEIN
11.3g
CARBS
74.6g
FAT
3.3g
FIBER
6.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories339kcal—
Protein11.3g23%
Carbohydrates74.6g27%
Fiber6.3g23%
Sugar0g0%
Total fat3.3g4%
Saturated fat0.46g2%
Trans fat0g—
Cholesterol0mg0%
Water9.2g—
MINERALS
Sodium6.0mg0%
Potassium350mg7%
Calcium28mg2%
Iron4.4mg24%
Magnesium165mg39%
Phosphorus287mg23%
Zinc1.7mg15%
Copper0.28mg31%
Manganese1.6mg70%
Selenium12.2µg22%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K0µg0%
Thiamin (B1)0.24mg20%
Riboflavin (B2)0.14mg11%
Niacin (B3)2.9mg18%
Pantothenic acid (B5)0.37mg7%
Vitamin B60.44mg26%
Folate (B9)20µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup192g
1 tablespoon12g
1 teaspoon4g
1 ml0.8g
1 liter800g
HEALTH BENEFITS
Why eat it.
- ✓Naturally gluten-free, making it a safe choice for individuals with celiac disease or gluten sensitivity.
- ✓Rich in dietary fiber, which supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness.
- ✓Contains a variety of phenolic compounds and antioxidants that help combat oxidative stress and inflammation.
- ✓Good source of essential nutrients including magnesium, iron, phosphorus, and B vitamins.
COOKING TIPS
In the kitchen.
- 1Cook using a ratio of 1 part sorghum to 3 parts liquid (water or broth). Bring to a boil, then simmer covered for 50-60 minutes until tender and chewy.
- 2Soaking the grains overnight can help reduce the cooking time by 15-20 minutes.
- 3Sorghum can be popped like popcorn. Heat a dry pot over medium-high heat, add a thin layer of sorghum, cover, and shake until popping subsides.
- 4Use cooked sorghum as a hearty base for grain bowls and salads, or as a substitute for rice, quinoa, or couscous in various recipes.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, such as a pantry, for up to one year.
- For long-term storage, raw sorghum can be kept in the freezer to prevent rancidity and pest infestation.
FAQ
Frequently asked questions.
Is raw white whole grain sorghum healthy?
Yes, white whole grain sorghum is highly nutritious. It is rich in dietary fiber, antioxidants, and essential minerals like magnesium and iron, which support heart health, digestion, and help combat oxidative stress.
How much protein and fiber are in sorghum?
Per 100g, raw white sorghum provides approximately 11.3g of protein and is a significant source of dietary fiber. This combination is excellent for muscle maintenance and promoting digestive regularity.
Is white whole grain sorghum gluten-free?
Yes, sorghum is naturally gluten-free. It is a safe and versatile grain alternative for individuals with celiac disease or non-celiac gluten sensitivity.
Is sorghum good for weight loss?
Sorghum can be beneficial for weight loss due to its high fiber content, which promotes a feeling of fullness and reduces overall calorie intake. It also helps regulate blood sugar levels, preventing energy crashes.
Is sorghum keto-friendly?
No, sorghum is not keto-friendly. With approximately 74.6g of carbohydrates per 100g, it is too high in carbs for a standard ketogenic diet, though it remains a healthy choice for moderate-carb diets.
How do you cook raw white whole grain sorghum?
To cook whole grain sorghum, use a 3:1 ratio of water to grain. Bring the mixture to a boil, then reduce heat and simmer for 45 to 60 minutes until the grains are tender and the water is absorbed.
What does white sorghum taste like?
White sorghum has a mild, slightly sweet, and nutty flavor. Its neutral profile makes it very versatile, as it easily absorbs the flavors of the spices, sauces, or dressings it is cooked with.
Can you pop sorghum like popcorn?
Yes, whole grain sorghum can be popped in a pan or microwave just like popcorn. The resulting 'popped' kernels are much smaller than corn but offer a similar crunchy texture and a delicious nutty taste.
How should I store raw sorghum and how long does it last?
Store raw sorghum in an airtight container in a cool, dry, and dark place. It will stay fresh in the pantry for up to 12 months, or you can store it in the freezer to extend its shelf life even further.
Do I need to soak sorghum before cooking?
Soaking is not strictly required, but soaking the grains for 6-8 hours or overnight can significantly reduce the cooking time. It may also help improve the digestibility of the grain and the absorption of its nutrients.
