scored 65/100
Sorghum flour is a gluten-free grain flour with a mild, slightly sweet flavor and notably high fiber content. It offers substantial amounts of antioxidants, minerals, and resistant starch, making it valuable for metabolic health and sustained energy.
21.0 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 65.
Sorghum is an ancient cereal grain native to Africa, now cultivated globally as a drought-resistant crop. Sorghum flour retains the nutrient-dense profile of the whole grain, providing 6.6g of fiber per 100g—critical for gut health and glycemic control. Unlike wheat flour, sorghum is naturally gluten-free, making it accessible for those with celiac disease or gluten sensitivity. The grain contains significant polyphenols and tannins, particularly in darker varieties, which function as potent antioxidants and may support cardiovascular health. With 3.14mg of iron per 100g and substantial magnesium (123mg), sorghum supports oxygen transport and metabolic function. The resistant starch content—higher than many refined grains—promotes beneficial gut microbiota and may improve insulin sensitivity. Sorghum's low glycemic index (typically 55-68) makes it suitable for blood sugar management, a key marker for metabolic longevity. Its mineral density, particularly potassium and phosphorus, supports bone health and electrolyte balance. As a whole-grain flour alternative to wheat, sorghum provides sustained satiety and stable energy, supporting weight management and healthy aging.
High fiber content and resistant starch slow glucose absorption in the digestive tract, reducing postprandial insulin spikes and supporting long-term metabolic health
Polyphenols and tannins in sorghum, especially in darker varieties, neutralize free radicals and suppress pro-inflammatory signaling pathways
Resistant starch and prebiotic fiber selectively feed beneficial bacteria, increasing butyrate-producing species linked to immune function and metabolic health
Bioavailable iron (3.14mg per 100g) combines with niacin to support hemoglobin synthesis and mitochondrial function
Phosphorus, magnesium, and potassium work synergistically to support hydroxyapatite formation and maintain bone density
Sorghum flour's high resistant starch and fiber provide sustained, stable energy ideal for afternoon energy dips while its low glycemic index prevents energy crashes. Midday consumption supports productivity and prevents evening snacking.
Breaks a fast
Can be consumed at any time of day; breakfast consumption with protein and fat enhances satiety, while post-workout inclusion with amino acids supports muscle recovery
Per 100 g of the default form. Bars show how much higher or lower sorghum flour is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sorghum Flour is classified as a grain. Sorghum flour is a gluten-free grain flour with a mild, slightly sweet flavor and notably high fiber content.
Sorghum Flour scores 65/100 in Formulate, making it a moderate choice. Its strongest contributions come from Manganese, Thiamin, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 2.5 g of protein (~5% of the 50 g daily value).
Not really. A 30 g serving provides about 2 g of fiber (~7% of the 28 g daily value).
In a 30 g serving, sorghum flour is highest in Manganese (~16% DV).
Sorghum Flour 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 21 g of net carbs (23 g total minus 2 g fiber).
Best in the midday. Sorghum flour's high resistant starch and fiber provide sustained, stable energy ideal for afternoon energy dips while its low glycemic index prevents energy crashes. Midday consumption supports productivity and prevents evening snacking.
A typical serving is around 30 g (~108 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 flour alongside several other grain sources.
Sorghum Flour pairs nicely with: Pair with legumes (lentils, chickpeas) because complementary amino acid profiles create a complete protein, essential for muscle maintenance in aging; Combine with citrus juice (lemon, orange) because vitamin C enhances non-heme iron bioavailability from sorghum flour by up to 300%; Mix with leafy greens in baked goods or porridges because iron absorption is amplified by folate and chlorophyll, supporting red blood cell formation; Pair with healthy fats (olive oil, seeds) because fat-soluble compound absorption is enhanced, improving polyphenol bioavailability and antioxidant uptake.
Encyclopedia entries that supply the same signature nutrients sorghum flour contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sorghum flourcontributes 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.