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[N]extrient

Sorghum Grain

SR Legacy·Comprehensive Reference Data

Sorghum grain

Cereal Grains and Pasta

A 100g serving covers 70% of the daily recommended Manganese, making Sorghum Grain one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (10.6g), fat (3.5g), and carbohydrates (72.1g) per 100g. Sorghum Grain packs 329 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Sorghum Grain is naturally very low in sodium and suitable for sodium-restricted diets. Sorghum Grain provides 6.7g of dietary fiber per 100g (24% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Sorghum Grain delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories329KCAL
Protein10.6G
Fat3.5G
Carbs72.1G
Fiber6.7G

Calorie Distribution

362kcal
  • Protein12%10.6 g
  • Fat9%3.5 g
  • Carbs80%72.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water12.4G
Energy329KCAL
Protein10.6G
Total lipid (fat)3.5G
Carbohydrate, by difference72.1G
Fiber, total dietary6.7G
Total Sugars2.5G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.33MG
Riboflavin0.10MG
Niacin3.7MG
Vitamin B-60.44MG
Folate, total20.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.50MG
Vitamin D (D2 + D3)0UG
Calcium, Ca13.0MG
Iron, Fe3.4MG
Magnesium, Mg165MG
Phosphorus, P289MG
Potassium, K363MG
Sodium, Na2.0MG
Zinc, Zn1.7MG
Copper, Cu0.28MG
Manganese, Mn1.6MG
Selenium, Se12.2UG
Energy1377kJ
Ash1.4G
Pantothenic acid0.37MG
Folic acid0UG
Folate, food20.0UG
Folate, DFE20.0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.61G
SFA 12:00.001G
SFA 14:00.002G
SFA 15:00.001G
SFA 16:00.54G
SFA 17:00.002G
SFA 18:00.05G
SFA 22:00.004G
SFA 24:00.008G
Fatty acids, total monounsaturated1.1G
MUFA 16:10.02G
MUFA 18:11.1G
MUFA 20:10.01G
MUFA 24:1 c0.003G
Fatty acids, total polyunsaturated1.6G
PUFA 18:21.5G
PUFA 18:30.07G
Fatty acids, total trans0.005G
Fatty acids, total trans-monoenoic0.005G
TFA 16:1 t0.002G
Tryptophan0.12G
Threonine0.35G
Isoleucine0.43G
Leucine1.5G
Lysine0.23G
Methionine0.17G
Cystine0.13G
Phenylalanine0.55G
Tyrosine0.32G
Valine0.56G
Arginine0.35G
Histidine0.25G
Alanine1.0G
Aspartic acid0.74G
Glutamic acid2.4G
Glycine0.35G
Proline0.85G
Serine0.46G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (192g)63220.4g6.6g138.4g

Scaled from Sorghum Grain's per-100g values using USDA portion data.

More in Cereal Grains and Pasta

Flour Pastry Unbleached

358 kcal8.8g protein

Sorghum Flour Refined

357 kcal9.5g protein

Rice White Long-grain Prepared (Precooked or Instant)

124 kcal2.2g protein

Flour Wheat All-purpose Bleached

366 kcal10.9g protein

Wheat Hard White

342 kcal11.3g protein

Noodles Japanese Soba (Cooked)

99 kcal5.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Buckwheat Groats (Roasted, Cooked)

92 kcal3.38g protein

Cereals Quaker Whole Wheat Natural Cereal Dry

333 kcal11.8g protein

Spaghetti Spinach Dry

372 kcal13.35g protein

Cereals Ready-to-eat Quaker Shredded Wheat Bagged Cereal

348 kcal11.24g protein

Teff (Uncooked)

367 kcal13.3g protein

Corn Grain Yellow

365 kcal9.42g protein

Nutrient Highlights

  • Sorghum Grain is a excellent source of Magnesium (39% DV) — see top foods ranked by Magnesium
  • Sorghum Grain is a excellent source of Fiber (24% DV) — see top foods ranked by Fiber
  • Sorghum Grain is a excellent source of Protein (21% DV) — see top foods ranked by Protein
  • Sorghum Grain is a good source of Iron (19% DV) — see top foods ranked by Iron
  • Sorghum Grain is a good source of Zinc (15% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Sorghum Grain is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (6.7g) and low fat profile makes Sorghum Grain a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Sorghum Grain provides 3.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 4% (#330 of 8,262)
  • Fiber: top 7% (#578 of 8,262)
  • Iron: top 14% (#1,157 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories329
% Daily Value*
Total Fat 3.5G4%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 72.1G26%
Dietary Fiber 6.7G24%
Total Sugars 2.5G
Protein 10.6G21%
Vitamin D 0UG0%
Calcium 13.0MG1%
Iron 3.4MG19%
Potassium 363MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169716.

View on USDA FoodData Central →