Sorghum: Calories, Nutrition Facts, and Health Benefits (2026)

Sorghum contains 192 calories per 1 cup cooked (192 g), providing 5 g of protein, 42.2 g of carbohydrates, and 4.8 g of fiber. It is gluten-free and low in sugar, with only 0.6 g per serving.

This page explores the nutritional profile of sorghum, including its health benefits and how it compares to other grains. We will examine its impact on common dietary goals and its blood-sugar response.

Sorghum Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in sorghum per 1 cup cooked and per 100 g serving.

Values are for 1 cup cooked (192 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	192	100	10%
Protein	5.0 g	2.6 g	10%
Carbohydrates	42.2 g	22.0 g	15%
Fiber	4.8 g	2.5 g	17%
Sugar	0.6 g	0.3 g	-
Fat	1.3 g	0.7 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	207 mg	108 mg	4%
Magnesium	86 mg	45 mg	21%
Iron	1.92 mg	1.00 mg	11%

About 84% of sorghum calories come from carbohydrates, 10% from protein and 6% from fat.

Sorghum by Health Goal

In this section, we evaluate how sorghum rates against common dietary goals, highlighting its suitability for various health-focused diets.

Goal	Rating	Why
Weight loss	Fair	192 calories per serving with 4.8 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 20 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	4.8 g fiber per serving supports regularity
Heart health	Good	Potassium (207 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (5 g); best as a vitamin-rich choice, not a protein source

Sorghum and Blood Sugar

Glycemic index: 62. Glycemic load: 20 per serving.

Sorghum has a glycemic index of about 62 and a glycemic load of around 20 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Sorghum Compares to Other Grains

The comparison table provides insights into how sorghum stacks up against other grains in terms of nutritional content.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Sorghum	100	2.6	2.5	22.0
Millet	119	3.5	1.3	23.7
Quinoa	120	4.4	2.8	21.3
Brown Rice	123	2.7	1.6	25.6

Sorghum Myths, Checked

Sorghum is not safe for celiacs , False. Sorghum is naturally gluten-free.

Sorghum is only animal feed , Misleading. Sorghum is a staple human food in many countries and even pops like popcorn.

How to Track Sorghum

Grains swell as they cook, so a cup of cooked sorghum is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log sorghum accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of sorghum?

One cup of cooked sorghum contains 192 calories, making it a moderate-calorie option for meals. This serving size also provides essential nutrients, including fiber and protein.

Is sorghum good for weight loss?

Sorghum can be beneficial for weight loss due to its high fiber content, which may help promote satiety. With 4.8 g of fiber per cup, it can be a filling addition to a weight management plan.

Can people with diabetes eat sorghum?

People with diabetes can include sorghum in their diet, as it has a glycemic index of about 62. This means it has a moderate impact on blood sugar levels, especially when consumed in moderation.

How much fiber is in sorghum?

Sorghum is high in fiber, with 4.8 g per 1 cup cooked serving. This fiber content supports digestive health and can help regulate blood sugar levels.

Is sorghum high in sugar?

Sorghum is low in sugar, containing only 0.6 g per serving. This makes it a suitable grain choice for those monitoring their sugar intake.

What is sorghum?

Sorghum is a gluten-free whole grain that is rich in nutrients, including magnesium and iron. It is versatile in cooking and can be used in various dishes.

Key Takeaways

• Sorghum has 192 calories per 1 cup cooked.
• It contains 5 g of protein and 4.8 g of fiber.
• Sorghum is gluten-free and low in sugar.
• It provides 207 mg of potassium and 86 mg of magnesium.
• The glycemic index of sorghum is about 62.
• Sorghum can be a part of a balanced diet for weight management.