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sorghum grain.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain

ALSO KNOWN AS

sorghum

Recipes with sorghum grain + Add to pantry

SERVING

CALORIES

329

PROTEIN

10.6g

CARBS

72.1g

FAT

3.5g

FIBER

6.7g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories329kcal—

Protein10.6g21%

Carbohydrates72.1g26%

Fiber6.7g24%

Sugar2.5g5%

Total fat3.5g4%

Saturated fat0.61g3%

Trans fat0.01g—

Cholesterol0mg0%

Water12.4g—

MINERALS

Sodium2.0mg0%

Potassium363mg8%

Calcium13mg1%

Iron3.4mg19%

Magnesium165mg39%

Phosphorus289mg23%

Zinc1.7mg15%

Copper0.28mg31%

Manganese1.6mg70%

Selenium12.2µg22%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.50mg3%

Thiamin (B1)0.33mg28%

Riboflavin (B2)0.10mg8%

Niacin (B3)3.7mg23%

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 and nutritious option for individuals with celiac disease or gluten sensitivity.
✓Rich in dietary fiber, which supports digestive health, promotes satiety, and helps stabilize blood sugar levels.
✓Contains a high concentration of antioxidants, such as phenolic compounds and anthocyanins, which help protect cells from oxidative damage.
✓Good source of essential minerals including magnesium for bone health, iron for oxygen transport, and phosphorus for energy metabolism.

COOKING TIPS

In the kitchen.

1Cook sorghum using a 1:3 ratio of grain to liquid (e.g., 1 cup sorghum to 3 cups water or broth). Simmer for 50-60 minutes until tender with a pleasant chew.
2Sorghum can be popped like popcorn. Heat a dry pot over medium-high heat, add a thin layer of grains, cover, and shake the pot until popping subsides.
3Use cooked sorghum as a base for grain salads, add it to soups and stews for texture, or serve it as a side dish alternative to rice or quinoa.
4Soaking the grains for several hours or overnight before cooking can help reduce the total cooking time.

STORAGE

Keep it fresh.

Store whole sorghum grain in an airtight container in a cool, dark, and dry place like a pantry for up to one year.
For extended freshness, especially in warm climates, store in the refrigerator or freezer to prevent rancidity of its natural oils.

FAQ

Frequently asked questions.

Is sorghum grain healthy?

Yes, sorghum is a highly nutritious whole grain that is rich in antioxidants, fiber, and essential minerals like magnesium and iron. These nutrients support heart health, aid digestion, and help protect cells from oxidative damage.

How much protein and fiber are in sorghum?

Sorghum is a nutrient-dense grain providing approximately 10.62g of protein per 100g. It is also high in dietary fiber, which is essential for maintaining digestive health and promoting a feeling of fullness.

Is sorghum gluten-free?

Yes, sorghum is naturally gluten-free. This makes it a safe and nutritious alternative for individuals with celiac disease or those who have a non-celiac gluten sensitivity.

How do you cook sorghum grain?

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 40 to 60 minutes until the grains are tender but still chewy.

What does sorghum taste like?

Sorghum has a mild, earthy, and slightly sweet flavor with a hearty, chewy texture similar to pearled barley or wheat berries. Its neutral profile makes it excellent for absorbing the flavors of dressings and sauces.

Can diabetics eat sorghum?

Yes, sorghum is a good choice for diabetics because its high fiber and tannin content result in a lower glycemic index compared to refined grains. This helps stabilize blood sugar levels and prevents rapid insulin spikes.

Is sorghum keto-friendly?

No, sorghum is not keto-friendly as it is high in carbohydrates, containing about 72g per 100g. While it is a healthy complex carbohydrate, it exceeds the daily carb limit for a strict ketogenic diet.

Can you pop sorghum like popcorn?

Yes, sorghum can be popped just like popcorn in a pan or air-popper. The resulting 'popped sorghum' is much smaller than popcorn but offers a similar crunch and a slightly nuttier flavor.

How do you store sorghum grain?

Dry sorghum should be stored in an airtight container in a cool, dark, and dry pantry for up to one year. For extended freshness, you can store the grain in the refrigerator or freezer.

Is sorghum good for weight loss?

Sorghum can be beneficial for weight loss because its high fiber and protein content promote satiety, helping you feel full for longer. This can lead to a reduction in overall calorie intake throughout the day.

RECIPES