Cereals and Grains / Whole Grains
Sorghum, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 150kcal / 2530kcal (5%) |
Macronutrients
Protein | 3.5 g/ 71g (4%) | ||||||
Total Fat | 1 g/ 42g (2%) low | ||||||
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Total Carbs | 31.7 g/ 348g (9%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 1.8 mg NE/ 16mg NE (11%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 71 mg/ 700mg (10%) |
Iron | 2.1 mg/ 12mg (17%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Boiled sorghum (a type of grain). It’s mainly a carbohydrate food, similar to rice or oats, but with a bit more fiber.
Why it matters to health
Sorghum provides steady energy for your day (carbs), and its dietary fiber (about 2.8 g per 100 g) can help you feel full and support healthy digestion. It also has low sugar (about 1.1 g) and very little fat (about 1 g, with some saturated fat). Sodium is relatively low (about 1 mg per 100 g), which is good for everyday meals. If you’re watching your blood sugar or portion size, remember that it’s still a carb—pair it with protein and vegetables so your meals stay balanced.
Healthier tips
- For your 3 full meals + 1–2 snacks a day, use sorghum as your main carb for one meal, not all meals.
- Build a balanced plate: 1/2 plate vegetables, 1/4 protein (fish, chicken, tofu, eggs, beans), and 1/4 sorghum.
- Choose add-ons wisely: go for lean protein and healthy sauces (less salty, not too oily).
- If you’re having it as a snack, keep the portion small (about 1/2 cup cooked) and pair with fruit or yogurt/boiled egg.
- To get more fiber benefits, avoid overcooking until it becomes too soft and watery.
Common Filipino dishes
Sinigang with sorghum (substitute for rice), Lugaw/porridge made with sorghum, Sorghum-based champorado (less sugar), Boiled sorghum with fish or egg, Sorghum “arroz caldo” style
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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