scored 73/100
Sorghum is a drought-tolerant whole grain rich in fiber, antioxidants, and minerals, offering unique benefits for blood sugar control and digestive health.
32.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 73.
Sorghum is an ancient cereal grain native to Africa that has been cultivated for over 5,000 years. As a naturally gluten-free pseudocereal, it provides a complete protein profile with 10g per 100g serving, making it valuable for plant-based diets. Sorghum stands out among grains for its high polyphenol content, particularly phenolic acids and tannins that function as potent antioxidants. Its notably high fiber content (8.27g per 100g) supports digestive health and prebiotic fermentation. The grain is exceptionally rich in manganese (1.545mg), supporting bone metabolism and antioxidant enzyme function, alongside significant levels of iron, phosphorus, and niacin. Sorghum's resistant starch content varies by variety and cooking method, potentially supporting metabolic health and sustained energy. Its slower glucose absorption compared to refined grains makes it relevant for metabolic aging and longevity—particularly important for preventing type 2 diabetes and maintaining healthy weight in later life. Additionally, sorghum contains compounds that may support cardiovascular health and reduce systemic inflammation, key markers of healthy aging.
High fiber content and resistant starch slow glucose absorption, reducing postprandial blood sugar spikes and supporting insulin sensitivity
Rich polyphenols (phenolic acids, tannins) neutralize free radicals and inhibit pro-inflammatory cytokine production
High fiber and resistant starch serve as prebiotics, promoting growth of beneficial gut bacteria and short-chain fatty acid production
High manganese content supports osteoblast function and collagen cross-linking; phosphorus and magnesium essential for bone mineralization
Provides 3.9mg bioavailable iron per 100g; when paired with vitamin C sources, enhances non-heme iron absorption for oxygen transport
Sorghum's sustained carbohydrate release and fiber content provide stable energy and satiety for afternoon sustained focus. Midday consumption aligns with optimal nutrient absorption timing and prevents evening energy crashes.
Breaks a fast
Sorghum can be consumed at any meal; timing is flexible. Avoid immediately before high-intensity exercise due to fiber's digestive transit time.
Per 100 g of the default form. Bars show how much higher or lower sorghum is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sorghum is classified as a grain. Sorghum is a drought-tolerant whole grain rich in fiber, antioxidants, and minerals, offering unique benefits for blood sugar control and digestive health.
Sorghum scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Niacin, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 5 g of protein (~10% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 4.1 g of fiber (~15% of the 28 g daily value).
In a 50 g serving, sorghum is highest in Manganese (~34% DV), Niacin (~19% DV), Thiamin (~19% DV), Copper (~17% DV), Magnesium (~16% DV).
Sorghum is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 50 g serving has about 32.7 g of net carbs (36.8 g total minus 4.1 g fiber).
Best in the midday. Sorghum's sustained carbohydrate release and fiber content provide stable energy and satiety for afternoon sustained focus. Midday consumption aligns with optimal nutrient absorption timing and prevents evening energy crashes.
A typical serving is around 50 g (~186 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sorghum alongside several other grain sources.
Sorghum pairs nicely with: Pair with citrus (lemon, orange) or tomatoes because vitamin C enhances non-heme iron absorption from sorghum by up to 3-4 fold; Combine with legumes (lentils, chickpeas) because together they create a complete amino acid profile, improving protein quality and satiety; Mix with turmeric and black pepper because curcumin's bioavailability increases with piperine, and both support anti-inflammatory synergy with sorghum's polyphenols; Serve with fermented foods (yogurt, tempeh, miso) because probiotics enhance mineral bioavailability and support polyphenol metabolism.
Encyclopedia entries that supply the same signature nutrients sorghum contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sorghumcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.