Cereals and Grains / Whole Grains
Sorghum
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 382kcal / 2530kcal (15%) |
Macronutrients
Protein | 9.5 g/ 71g (13%) | ||||||
Total Fat | 3.9 g/ 42g (9%) | ||||||
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Total Carbs | 77.1 g/ 348g (22%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.28 mg/ 1mg (23%) source |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 4.2 mg NE/ 16mg NE (26%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 42 mg/ 750mg (5%) |
Phosphorus | 172 mg/ 700mg (24%) source |
Iron | 5 mg/ 12mg (41%) high |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Sorghum is a whole grain (like a rice or corn alternative) made from sorghum kernels. It’s usually cooked as a staple carb, and it can also be ground into flour for porridge or baking.
Why it matters to health
Sorghum provides carbohydrates for energy to fuel your day, especially for 3 full meals and 1–2 snacks. It also has dietary fiber (7g per 100g), which helps you feel fuller and supports healthy digestion. The sugar is relatively low (2.7g) for a grain, and it has very low sodium (2mg), which is helpful if you’re watching salt intake. On the other hand, it has some saturated fat (0.69g), so it’s best to pair it with healthier fats (like nuts, seeds, or fish) and avoid loading it with very fatty toppings.
Healthier tips
- Choose whole sorghum or minimally processed sorghum products when possible.
- For meals: use sorghum as your carb base (about 1/2 of your plate for carbs is a common guide), then add 1/4 vegetables and 1/4 protein (fish, chicken, tofu, eggs, or beans).
- For snacks: try small portions of sorghum porridge or cooked sorghum, and pair with protein (e.g., boiled egg or yogurt) to stay satisfied.
- Watch what you mix in—go lighter on sugar, condensed milk, and salty toppings.
- If you’re adding it to your routine, start with 1–2 servings per day and adjust based on your hunger and activity.
Common Filipino dishes
Sinigang with sorghum rice, Lugaw (sorghum porridge), Champorado with sorghum, Sorghum-based arroz caldo, Binatog with sorghum
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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