Sorghum, whole grain, white, dry, raw
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
White sorghum is a resilient, ancient whole grain with a mild, slightly sweet flavor and a pleasantly chewy texture when cooked. Its nutritional profile is notable for being gluten-free and rich in fiber, making it a hearty and satisfying staple. With a substantial 73.6g of carbohydrates per 100g, it serves as a powerful source of sustained energy.
Calorie split: 11% protein · 79% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love sorghum for its mild, nutty flavor that acts as a versatile canvas for both savory and sweet dishes. Its unique, satisfyingly chewy texture and cultural significance in many traditional cuisines make it a cherished and comforting grain.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood sugar spikes if consumed in large, unpaired portions. To mitigate this, pair it with protein (like beans or chicken) and healthy fats (like avocado or olive oil) to slow digestion. For those with digestive sensitivities, thorough cooking or soaking can improve digestibility.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Naturally gluten-free, suitable for celiac or gluten-sensitive diets.
- Rich in antioxidants, including phenolic compounds.
- Provides a good amount of plant-based protein (10.1g per 100g).
- Contains essential minerals like iron and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sorghum is the fifth most important cereal crop in the world and is exceptionally drought-tolerant, able to survive in arid conditions where other grains fail.
Full nutrition (USDA data · scales with serving)
| Water | 10.6 g |
| Energy (Atwater General Factors) | 373 kcal |
| Energy (Atwater Specific Factors) | 341 kcal |
| Nitrogen | 1.6 g |
| Protein | 10.1 g |
| Total lipid (fat) | 4.2 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 73.6 g |
| Fiber, total dietary | 8.3 g |
| Starch | 65.6 g |
| Calcium, Ca | 14.9 mg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 136 mg |
| Phosphorus, P | 294 mg |
| Potassium, K | 367 mg |
| Sodium, Na | 0.33 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.30 mg |
| Manganese, Mn | 1.5 mg |
| Thiamin | 0.45 mg |
| Niacin | 6.1 mg |
| Vitamin B-6 | 0.19 mg |
| Biotin | 26.1 ug |
Fat & fatty acid profile (per 100g)
Estimated from Sorghum flour, whole-grain — USDA does not publish this profile for Sorghum.
| Fatty acids, total saturated | 0.53 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.45 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.04 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.94 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.92 g |
| MUFA 18:1 c | 0.92 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:2 n-6 c,c | 1.3 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
Amino acid profile (per 100g)
Estimated from Sorghum flour, whole-grain — USDA does not publish this profile for Sorghum.
| Tryptophan | 0.11 g |
| Threonine | 0.31 g |
| Isoleucine | 0.31 g |
| Leucine | 1.1 g |
| Lysine | 0.17 g |
| Methionine | 0.14 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.44 g |
| Tyrosine | 0.23 g |
| Valine | 0.39 g |
| Arginine | 0.33 g |
| Histidine | 0.17 g |
| Alanine | 0.76 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.31 g |
| Proline | 0.65 g |
| Serine | 0.41 g |
FAQ
Is sorghum gluten-free?
Yes, sorghum is naturally gluten-free and is a safe grain for people with celiac disease or gluten sensitivity.
How do you cook whole grain sorghum?
Rinse the grains, then simmer in water or broth (about 1:3 ratio) for 45-60 minutes until tender and chewy, similar to cooking whole wheat berries or brown rice.
What does sorghum taste like?
Sorghum has a mild, slightly sweet, and nutty flavor with a pleasantly chewy texture, making it a versatile base for many dishes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.73 kcal/g · 11% calories from protein · 8.3 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.