Know what’s on your plate
Sorghum
Calories & nutrition facts
wholegrain, raw
Nutrition facts
Per 100 g% DV- Calories 349 kcal —
- Protein 11 g 21%
- Carbohydrate 65 g 24%
- Fat 3.5 g 4%
- Saturated fat 0.6 g 3%
- Fibre 6.7 g 24%
- Sugars 2.5 g —
- Sodium 2 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.33 mg 28%
- Riboflavin (B2) 0.1 mg 7%
- Niacin (B3) 3.7 mg 23%
- Pantothenic acid (B5) 0.37 mg 7%
- Vitamin B6 0.44 mg 26%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 13 mg 1%
- Iron 3.4 mg 19%
- Magnesium 165 mg 39%
- Phosphorus 289 mg 23%
- Potassium 363 mg 8%
- Zinc 1.7 mg 15%
- Copper 0.28 mg 31%
- Manganese 1.6 mg 70%
- Selenium 43 µg 78%
Similar foods
- Sorghum flour359 kcal / 100 g
- Whole-grain sorghum flour359 kcal / 100 g
- Sorghum grain329 kcal / 100 g
- Durra and other sorghum species wholegrain351 kcal / 100 g
- Durra and other sorghum species flour353 kcal / 100 g
- Jowar334 kcal / 100 g
- Ryewholegrain, raw332 kcal / 100 g
- Wholegrain milletraw360 kcal / 100 g
- Milletraw378 kcal / 100 g
- Wholegrain barleyraw334 kcal / 100 g
Questions about Sorghum
How do you cook sorghum so the grains stay separate?
Rinse the whole grains, then simmer them in plenty of water for about 50–60 minutes until tender; drain well and let them steam uncovered for a few minutes. For a firmer, less split texture, use about three parts water to one part sorghum and keep the pan at a gentle simmer.
Can you cook sorghum in a pressure cooker?
Yes. Rinse the grains, add them with about three parts water, and cook at high pressure for around 25 minutes; allow the pressure to release naturally for 10 minutes before draining any excess water.
What can you make with cooked sorghum?
Use it like a chewy grain in salads with roasted vegetables, herbs and lemon, or serve it in place of rice with stews and curries. It also works in grain bowls, soups and porridges; cooked grains can be toasted in a pan for a crisper topping.
How do you use sorghum flour in baking?
Sorghum flour has no gluten, so bread made entirely from it tends to be crumbly. Combine it with other flours or a binder such as psyllium for a more cohesive loaf, or use it in biscuits, pancakes and flatbreads where a tender, slightly sweet crumb suits.
Is sorghum a good substitute for rice or millet?
Cooked sorghum makes a chewier, nuttier swap for rice in salads and side dishes; allow longer cooking than you would for rice. Compared with millet, sorghum grains are generally larger and firmer, while millet cooks into a softer, more delicate texture.
How should you store sorghum?
Keep dry whole grains or flour in an airtight container in a cool, dry cupboard, away from sunlight and strong-smelling foods. Refrigerate cooked sorghum promptly in a covered container and use it within three to four days, or freeze it for longer storage.
Is sorghum gluten-free?
Sorghum is naturally gluten-free, so its grains and flour can be used in gluten-free cooking. If you need to avoid gluten strictly, choose products labelled gluten-free because grains can be contaminated during harvesting or milling.
What does sorghum taste like?
Whole sorghum has a mild, slightly sweet, earthy flavour and a pleasantly chewy bite. Toasting the dry grains briefly in a pan before cooking brings out a deeper, nuttier aroma.
Is sorghum nutritious?
A 100 g portion contains 6.7 g of fibre and 11 g of protein. It is also high in manganese and selenium, based on the listed amounts per 100 g.
Source: ANSES–Ciqual (France) 9360 · per 100 g · carbohydrate per EU label, fibre excluded
