scored 56/100
Sorghum is a drought-resistant ancient grain rich in protein, fiber, and polyphenols, offering sustained energy and robust micronutrient density with particular value for gluten-free and metabolic health applications.
35.5 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 56.
Sorghum is a cereal grain native to Africa with a 5,000-year history of cultivation, now grown globally as a climate-resilient crop. Unlike wheat or rice, sorghum contains significant polyphenolic compounds—particularly in darker varieties—that function as antioxidants and anti-inflammatory agents. With 10.25g protein per 100g, it provides a complete amino acid profile superior to most grains, making it valuable for plant-based protein intake. The 3.92g fiber content supports glycemic control and colonic health, while the mineral density (manganese, magnesium, phosphorus) supports bone metabolism and enzymatic function. Sorghum's naturally high tannin content in pigmented varieties has been associated with improved insulin sensitivity and lipid profiles in observational studies. The grain is inherently gluten-free, broadening accessibility. For longevity-focused nutrition, sorghum's phytochemical profile—including 3-deoxyanthocyanidins unique to sorghum—positions it as a functional grain capable of modulating oxidative stress and supporting cardiovascular health when consumed regularly as part of a diverse whole-grain strategy.
High fiber content (3.92g/100g) slows carbohydrate digestion and absorption; polyphenols inhibit α-glucosidase enzymes, further reducing glucose spike magnitude
Sorghum polyphenols, especially 3-deoxyanthocyanidins in pigmented varieties, neutralize reactive oxygen species and suppress pro-inflammatory cytokine production
Niacin (2.646mg/100g) and fiber enhance HDL cholesterol and reduce LDL oxidation; polyphenols lower triglyceride synthesis via hepatic pathways
Manganese (1.178mg/100g) and magnesium (108.9mg/100g) activate osteoblasts and support collagen cross-linking; phosphorus provides structural matrix components
Protein (10.25g) and fiber combination slows gastric emptying and stabilizes blood glucose, extending satiety duration and reducing subsequent caloric intake
Sorghum's high fiber and sustained carbohydrate release make it ideal for lunch or early dinner to provide stable energy through afternoon cognitive demands and maintain satiety through evening, avoiding sleep disruption from large carbohydrate loads close to bedtime
Breaks a fast
Sorghum can be consumed post-workout to replenish muscle glycogen, but protein supplementation is recommended since 10.25g protein/100g is modest for exercise recovery
Per 100 g of the default form. Bars show how much higher or lower sorghum grain is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sorghum Grain is classified as a grain. Sorghum is a drought-resistant ancient grain rich in protein, fiber, and polyphenols, offering sustained energy and robust micronutrient density with particular value for gluten-free and metabolic health applications.
Sorghum Grain scores 56/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Manganese, Thiamin, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 5.1 g of protein (~10% of the 50 g daily value).
Not really. A 50 g serving provides about 2 g of fiber (~7% of the 28 g daily value).
In a 50 g serving, sorghum grain is highest in Manganese (~26% DV), Thiamin (~17% DV), Magnesium (~13% DV), Copper (~12% DV).
Sorghum Grain 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 35.5 g of net carbs (37.4 g total minus 2 g fiber).
Best in the midday. Sorghum's high fiber and sustained carbohydrate release make it ideal for lunch or early dinner to provide stable energy through afternoon cognitive demands and maintain satiety through evening, avoiding sleep disruption from large carbohydrate loads close to bedtime
A typical serving is around 50 g (~185 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 grain alongside several other grain sources.
Sorghum Grain pairs nicely with: Pair with legumes (lentils, chickpeas) because sorghum's lysine is complemented by legume methionine, creating complete protein with all essential amino acids; Combine with turmeric and black pepper because curcumin bioavailability increases when consumed with sorghum's fiber, and piperine enhances absorption of sorghum polyphenols; Serve with dark leafy greens (spinach, kale) because sorghum's vitamin C-like compounds and magnesium enhance iron absorption from greens, reducing antinutrient phytate interference; Pair with healthy fats (olive oil, sesame oil, nuts) because fat-soluble polyphenols in sorghum are better absorbed in lipid-rich meals, enhancing antioxidant bioavailability.
Encyclopedia entries that supply the same signature nutrients sorghum grain contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sorghum graincontributes 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.