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tender sorghum grains.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
ponkhurdagreen sorghum
SERVING
CALORIES
115
PROTEIN
3.8g
CARBS
23g
FAT
1.6g
FIBER
4.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories115kcal—
Protein3.8g8%
Carbohydrates23g8%
Fiber4.5g16%
Sugar1.8g4%
Total fat1.6g2%
Saturated fat0.20g1%
Cholesterol0mg0%
Water70g—
MINERALS
Sodium5.0mg0%
Potassium200mg4%
Calcium10mg1%
Iron1.5mg8%
Magnesium136mg32%
Phosphorus294mg24%
Zinc1.8mg16%
Copper0.30mg33%
Manganese1.6mg67%
VITAMINS
Vitamin A0µg0%
Vitamin C2.0mg2%
Vitamin D0µg0%
Thiamin (B1)0.45mg38%
Riboflavin (B2)0.15mg12%
Niacin (B3)6.1mg38%
Vitamin B60.19mg11%
%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 an excellent choice for individuals with celiac disease or gluten sensitivity.
- ✓Rich in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Contains a high concentration of antioxidants, such as phenolic compounds and anthocyanins, which help combat oxidative stress.
- ✓Good source of essential minerals including magnesium, iron, phosphorus, and B vitamins, supporting energy metabolism and bone health.
COOKING TIPS
In the kitchen.
- 1Tender sorghum can be roasted, boiled, or steamed. It cooks much faster than dried sorghum.
- 2Often enjoyed roasted over an open fire or on a griddle, seasoned with salt and spices.
- 3Can be added to salads, stir-fries, or used as a side dish similar to corn or peas.
- 4Boil for 15-20 minutes until tender for use in various recipes.
STORAGE
Keep it fresh.
- Store fresh tender sorghum in the refrigerator in an airtight container or bag for up to 3-5 days.
- For longer storage, blanch and freeze tender sorghum for up to 6 months.
FAQ
Frequently asked questions.
Is tender sorghum healthy?
Yes, tender sorghum is a highly nutritious whole grain. It provides 115 calories and 3.8g of protein per 100g, and it is packed with essential minerals like magnesium, iron, and B vitamins that support energy metabolism and bone health.
What are the health benefits of tender sorghum?
Tender sorghum is rich in dietary fiber, which aids digestion and promotes satiety. It also contains a high concentration of antioxidants, such as phenolic compounds and anthocyanins, which help the body combat oxidative stress.
Is tender sorghum gluten-free?
Yes, tender sorghum is naturally gluten-free. This makes it an excellent and safe grain choice for individuals with celiac disease or those with gluten sensitivities.
Is tender sorghum good for weight loss?
Tender sorghum can be a helpful addition to a weight loss diet due to its high fiber content. Fiber helps you feel full for longer periods, which can reduce overall calorie intake and help regulate blood sugar levels.
How do you cook tender sorghum grains?
Tender sorghum can be steamed, boiled, or sautéed. Because these grains are harvested early, they are softer than mature sorghum and cook quickly, making them ideal for salads, stir-fries, or as a nutritious side dish.
What does tender sorghum taste like?
Tender sorghum has a mild, slightly sweet, and nutty flavor profile. Its texture is unique—soft yet slightly chewy—often compared to a cross between fresh sweet corn and pearl barley.
Is tender sorghum keto-friendly?
No, tender sorghum is not keto-friendly. With 23g of carbohydrates per 100g, it is a high-carb grain that would likely exceed the daily carbohydrate limits required to maintain ketosis.
Can I eat tender sorghum raw?
While tender sorghum is softer than mature grain, it is generally recommended to cook it to improve digestibility and flavor. Lightly roasting or steaming the grains brings out their natural sweetness and softens the outer hull.
How do you store tender sorghum?
Fresh tender sorghum should be kept in an airtight container in the refrigerator, where it will last for 3 to 5 days. For long-term storage, you can blanch the grains and freeze them for up to six months.
How do I know if tender sorghum has gone bad?
Fresh tender sorghum should have a bright color and a mild, sweet aroma. If the grains become slimy, develop visible mold, or emit a sour or fermented smell, they have spoiled and should be discarded.
