Food guide

Sorghum

A drought-hardy gluten-free grain with a chewy bite and a whole intact bran layer.

Whole GrainsFibre-RichPlant-Based

Sorghum, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of sorghum, cooked for fair comparison. Typical serving: 1 cup cooked (192 g) — 316 kcal per 192 g serving.

Nutrition information for Sorghum
Nutrient	Per 100 g	Per serving (192 g)	Per 100 kcal
Energy	165 kcal	316 kcal	100 kcal
Protein	5.3 g	10.2 g	3.2 g
Carbohydrate	35.9 g	69 g	21.8 g
Fat	1.6 g	3.1 g	1 g
Fibre	3.3 g	6.3 g	2 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sorghum, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sorghum
Nutrient	Per 100 g	Per serving (192 g)	% DV
Vitamins
Vitamin A	6 µg	11.5 µg	<1%
Vitamin C	0.3 mg	0.58 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.36 mg	0.69 mg	2%
Vitamin K	4.9 µg	9.4 µg	4%
Thiamin	0.012 mg	0.023 mg	1%
Riboflavin	0.099 mg	0.19 mg	8%
Niacin	0.16 mg	0.31 mg	1%
Vitamin B6	0.087 mg	0.17 mg	5%
Folate	3 µg	5.8 µg	<1%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.041 mg	0.079 mg	<1%
Choline	8.8 mg	16.9 mg	2%
Minerals
Calcium	460 mg	883 mg	35%
Iron	3.6 mg	6.9 mg	20%
Magnesium	39 mg	74.9 mg	9%
Phosphorus	9 mg	17.3 mg	<1%
Potassium	59 mg	113 mg	1%
Sodium	13 mg	25 mg	<1%
Zinc	0.25 mg	0.48 mg	2%
Selenium	0.2 µg	0.38 µg	<1%
Copper	0.11 mg	0.21 mg	12%
Manganese	0.14 mg	0.27 mg	6%

Source: USDA FoodData Central — Agave, cooked (Southwest)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat sorghum?

Always sold whole, so the bran and fibre stay intact.
Gluten-free with a satisfying chew.
Very inexpensive per cooked portion.

How to include it

Simmer and use as the base of a grain bowl.
Pop the whole grains like tiny popcorn.
Cook in stock and finish with herbs and lemon.

Things to consider

Needs 50–60 minutes to cook unless pressure cooked.
Calorie-dense per cup once cooked — mind the portion.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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Whole GrainsFibre-Rich

Farro, cooked

An ancient wheat with a chewy bite, giving 7 g protein and 5 g fibre per cooked cup.

kcal: 118
protein: 4.1 g
fibre: 2.9 g

per 100 g · Typical serving: 1 cup cooked (170 g)

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Whole GrainsFibre-Rich

Barley, cooked

A chewy grain unusually high in beta-glucan, the soluble fibre linked with lower cholesterol.

kcal: 123
protein: 2.3 g
fibre: 3.8 g

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Whole GrainsPlant-Based

Millet, cooked

A gluten-free grain rich in magnesium and phosphorus that cooks fluffy or creamy at will.

kcal: 119
protein: 3.5 g
fibre: 1.3 g

per 100 g · Typical serving: 1 cup cooked (174 g)

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