Sorghum Porridge (Ugali)

Sorghum Porridge, also known as Ugali in many parts of Africa, is a thick, dough-like staple made by cooking sorghum flour in water until it forms a firm, moldable consistency. It is a foundational food in countries across East and Southern Africa, such as Kenya, Tanzania, and Zimbabwe, often served alongside stews, vegetables, or meat.

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🍽️ Nutrition at a glance

This dish is primarily a high-carbohydrate food, providing a substantial source of energy with minimal fat and moderate protein content. A typical serving offers key nutrients like iron, B vitamins, and dietary fiber, with a calorie count that generally ranges from 200 to 350 calories per standard portion.

Nutrition breakdown

Calories	120 kcal
Protein	3.5 g
Carbs	26 g
Fat	0.5 g
Fiber	2.5 g
Sugar	0.5 g
Sodium	5 mg
Iron	1.5 mg
Magnesium	40 mg
Phosphorus	80 mg
Potassium	100 mg
Niacin (B3)	2.0 mg
Vitamin B6	0.2 mg
Copper	0.15 mg
Manganese	0.3 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Sorghum is a drought-resistant grain, making this porridge a crucial, climate-resilient food source in arid regions. Nutritionally, it has a low glycemic index compared to other starchy staples, which can help provide sustained energy release.