Sorghum vs Brown Rice: Calories and Nutrition Compared (2026)

Sorghum has 3.5 g of protein compared to brown rice's 2.3 g, making it higher in protein. Sorghum contains 114 calories, while brown rice has 112 calories, making it slightly higher in calories.

Sorghum and brown rice are two popular whole grains that provide various nutritional benefits. This comparison highlights their key differences in calories, protein, and other nutrients.

What Is the Difference Between Sorghum and Brown Rice?

Sorghum is a cereal grain that is gluten-free and rich in nutrients, commonly used in various dishes and as animal feed. It is known for its high fiber and antioxidant content. Brown rice is a whole grain rice that retains its bran and germ layers, providing more nutrients compared to white rice. It is a good source of carbohydrates and fiber.

Sorghum vs Brown Rice: Nutrition Side by Side

The following table presents a side-by-side comparison of sorghum and brown rice based on their nutritional values.

Nutrient (per 100 g)	Sorghum (cooked)	Brown rice (cooked)
Calories	114 kcal	112 kcal
Protein	3.5 g	2.3 g
Carbs	25.4 g	23.5 g
Sugar	0.8 g	0.4 g
Fat	0.4 g	0.8 g
Fiber	2.5 g	1.8 g
Sodium	2 mg	1 mg

Which Is Better, Sorghum or Brown Rice?

For weight loss: Sorghum has 114 calories per 100 g, while brown rice has 112 calories. The difference is minimal, making both suitable for weight loss.

For muscle and protein: Sorghum contains 3.5 g of protein per 100 g, whereas brown rice has 2.3 g. Sorghum is the better option for protein intake.

For low-carb or low-sugar: Sorghum has 25.4 g of carbohydrates and 0.8 g of sugar, while brown rice has 23.5 g of carbohydrates and 0.4 g of sugar. Brown rice is lower in both categories.

How to Track Sorghum and Brown rice Accurately

It can be easy to misjudge portion sizes and macros when comparing grains, as they can vary significantly in nutritional content. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. These values are based on a per-100g basis. Values are per 100 g: Sorghum from Open Food Facts (aggregated plain entries), Brown rice from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Sorghum has 3.5 g of protein per 100 g, while brown rice has 2.3 g.

Which has fewer calories?

Brown rice has 112 calories per 100 g, while sorghum has 114 calories.

What are the carbohydrate contents?

Sorghum contains 25.4 g of carbohydrates, and brown rice contains 23.5 g.

How much fiber is in each grain?

Sorghum has 2.5 g of fiber, while brown rice has 1.8 g.

What is the sugar content in sorghum?

Sorghum contains 0.8 g of sugar per 100 g.

What is the sodium content in brown rice?

Brown rice contains 1 mg of sodium per 100 g.

Key Takeaways

• Sorghum has 114 calories per 100 g.
• Brown rice has 112 calories per 100 g.
• Sorghum contains 3.5 g of protein.
• Brown rice contains 2.3 g of protein.
• Sorghum has 25.4 g of carbohydrates.
• Brown rice has 23.5 g of carbohydrates.