scored 92/100
Sorghum bran is the nutrient-dense outer layer of sorghum grain, exceptionally high in fiber, protein, and minerals with a unique polyphenol profile supporting metabolic and cardiovascular health.
10.1 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 92.
Sorghum bran is derived from Sorghum bicolor, an ancient grain crop cultivated for over 5,000 years across Africa, Asia, and India. As a byproduct of sorghum processing, the bran concentrates the grain's most bioactive compounds while delivering 34.95g of fiber per 100g—among the highest of any grain. This exceptional fiber content, combined with robust micronutrient density (iron, magnesium, niacin, and manganese), positions sorghum bran as a functional food for metabolic health and longevity. Sorghum bran contains unique 3-deoxyanthocyanidins and tannins, polyphenols with documented antioxidant and anti-inflammatory properties that distinguish it from wheat or oat bran. The grain is naturally gluten-free and resistant starch-rich, making it particularly valuable for blood sugar stability and gut microbiota diversity. Its high mineral bioavailability—particularly iron and magnesium—supports mitochondrial function and cardiovascular resilience. Growing evidence suggests sorghum polyphenols may modulate cholesterol metabolism and reduce postprandial glycemic response, supporting long-term cardiometabolic health.
Sorghum bran's 3-deoxyanthocyanidins inhibit hepatic cholesterol synthesis and enhance HDL-mediated reverse cholesterol transport, while high fiber content binds bile acids for elimination
High insoluble fiber and resistant starch slow gastric emptying and glucose absorption; polyphenols inhibit α-glucosidase enzymes, reducing peak blood sugar excursions
Resistant starch and non-digestible fiber serve as prebiotics, selectively feeding beneficial Faecalibacterium prausnitzii and other short-chain fatty acid (SCFA)-producing bacteria
14.21mg iron per 100g; vitamin C co-consumption reduces polyphenol-mediated iron chelation, optimizing absorption for red blood cell formation and oxygen transport
Tannins and 3-deoxyanthocyanidins scavenge reactive oxygen species and suppress NF-κB signaling, reducing pro-inflammatory cytokine production
Breakfast consumption maximizes circadian alignment of postprandial glucose suppression and establishes sustained satiety for 4-6 hours via resistant starch fermentation and fiber expansion; morning polyphenol intake optimizes antioxidant defense during peak metabolic activity
Breaks a fast
While sorghum bran breaks a fast due to carbohydrate content, consuming within 2 hours of morning sunlight exposure enhances circadian metabolic synchronization and polyphenol bioavailability
Per 100 g of the default form. Bars show how much higher or lower sorghum bran is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sorghum Bran is classified as a grain. Sorghum bran is the nutrient-dense outer layer of sorghum grain, exceptionally high in fiber, protein, and minerals with a unique polyphenol profile supporting metabolic and cardiovascular health.
Sorghum Bran scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Niacin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 3.4 g of protein (~7% of the 50 g daily value).
Yes — it's a high-fiber food. A 30 g serving provides about 10.5 g of fiber (~37% of the 28 g daily value).
In a 30 g serving, sorghum bran is highest in Manganese (~50% DV), Niacin (~46% DV), Copper (~28% DV), Iron (~24% DV), Magnesium (~20% DV).
Sorghum Bran 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 30 g serving has about 10.1 g of net carbs (20.6 g total minus 10.5 g fiber).
Best in the morning. Breakfast consumption maximizes circadian alignment of postprandial glucose suppression and establishes sustained satiety for 4-6 hours via resistant starch fermentation and fiber expansion; morning polyphenol intake optimizes antioxidant defense during peak metabolic activity
A typical serving is around 30 g (~121 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 bran alongside several other grain sources.
Sorghum Bran pairs nicely with: Pair with citrus fruits (orange, lemon) or tomatoes because vitamin C enhances non-heme iron absorption and reduces polyphenol-mediated chelation; Combine with fermented foods (kefir, sauerkraut, miso) because live probiotics synergize with prebiotic sorghum bran fiber to amplify SCFA production and butyrate generation; Mix with legumes (lentils, chickpeas) because complementary amino acid profiles create complete protein and enhanced mineral absorption via synergistic phytochemicals; Blend with healthy fats (flaxseed oil, avocado) because lipophilic polyphenols require dietary fat for optimal absorption and enteric uptake.
Encyclopedia entries that supply the same signature nutrients sorghum bran contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sorghum brancontributes 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.