Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Popped sorghum Calories
Gluten-free whole grain, light snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Popped sorghum (14 g) has 52 calories. That works out to 374 calories per 100 g. It contains 10.9 g of carbs, 1.5 g of protein, 0.5 g of fat and 0.9 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 67 (medium), so it raises blood sugar at a moderate pace.
Popped sorghum Nutrition Facts
Selected: 1 cup (medium) · 14 g
52
KCAL / 14G
Carbs
10.9g
· 4% DV
Protein
1.5g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 11% · Fat 8%
Popped sorghum nutrition facts table · 1 cup (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.84 mg | 0% |
| Total carbohydrate | 10.9 g | 4% |
| Fiber | 0.9 g | 3% |
| Protein | 1.5 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Popped sorghum?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 14 g | 52 kcal |
| 1 tablespoon (whole) | 4 g | 15 kcal |
| 1 cup (small) | 10 g | 37 kcal |
| 1 serving (small) | 20 g | 75 kcal |
| 2 cup (large) | 28 g | 105 kcal |
| 1 ounce (whole) | 28 g | 105 kcal |
| 1 serving (medium) | 35 g | 131 kcal |
| 1 serving (large) | 50 g | 187 kcal |
| 100 g | 100 g | 374 kcal |
Calculated from 374 calories per 100 g.
Frequently Asked Questions About Popped sorghum
What is popped sorghum?
Popped sorghum is whole sorghum grain heated until it expands and pops. It is a minimally processed grain snack, not a puffed cereal made from flour; its kernels generally stay smaller and denser than popcorn.
How do you pop sorghum at home?
You can pop sorghum in a covered, heavy-bottomed pot over high heat, using a little oil if needed. Add only a small batch, shake the pot often to prevent scorching, and remove it from the heat when popping slows.
Does popped sorghum taste like popcorn?
Popped sorghum has a mild, slightly nutty grain flavor, but it does not taste exactly like popcorn. Its kernels are smaller and less fluffy, so it works as a crunchy snack but has a different texture.
Why won't my sorghum pop?
Sorghum may fail to pop if the kernels are not heated evenly, the pot is overcrowded, or the grain has lost too much moisture. Try a smaller batch, preheat the pan, and keep the kernels moving as they heat.
Can you pop sorghum in an air popper?
Sometimes, but many air poppers are designed for larger popcorn kernels and may not heat sorghum effectively. Check the appliance instructions before trying it; a covered pot gives you better control over the small kernels.
How do you eat popped sorghum?
Eat popped sorghum plain or season it with spices for a savory snack. You can also sprinkle it over soup or salad, or add it to yogurt; add it just before serving if you want it to stay crisp.
Can popped sorghum go in granola?
Yes, popped sorghum can be stirred into granola or a cereal mix for extra crunch. Mix it in after baking and cooling the other ingredients, since heating it again can make the small popped kernels burn or lose their texture.
How should you store popped sorghum?
Store popped sorghum in an airtight container in a cool, dry place away from sunlight. Moisture makes it lose its crunch, so seal the package promptly after opening and avoid storing it near steam or a stove.
Is popped sorghum a healthy snack?
Popped sorghum can be a convenient whole-grain snack, especially when eaten plain or lightly seasoned. Sweet coatings and generous amounts of oil add ingredients that can change its nutritional profile, so check what has been added.
Can babies eat popped sorghum?
Popped sorghum is not a safe snack for babies who are still learning to chew: the small, dry kernels can pose a choking risk. Offer age-appropriate textures instead, and ask your child’s clinician if you are unsure what is suitable.
Popped sorghum Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B6
0.06mg · 4% DV
B3
0.52mg · 3% DV
B2
0.02mg · 2% DV
Minerals
Manganese
0.22mg · 10% DV
Phosphorus
40mg · 6% DV
Magnesium
23mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
51mg · 2% DV
Sodium
0.84mg · 0% DV
Popped sorghum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Popped sorghum
To burn the 52 calories in 1 cup (medium) (14 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Popped sorghum?
Popped sorghum is made by heating sorghum kernels until they puff into small, airy pieces. Sorghum is an ancient cereal crop with deep roots in Africa and is now grown in many warm regions. Its crisp, delicate texture makes it an easy snack on its own, or a crunchy addition to breakfast cereal, yoghurt, salads and snack mixes. In places where sorghum is a familiar staple, popped kernels may also be enjoyed as a simple, lightly seasoned snack.
As a gluten-free whole grain, popped sorghum is mostly carbohydrate, with some fibre and plant protein. It pairs well with fruit or yoghurt for a more substantial snack; for a savoury option, toss it with herbs or spices and keep added salt and oil modest.
How Nutritious Is Popped sorghum?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Popped sorghum Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Popped sorghum Contain Allergens?
No known major allergens
Which Diets Is Popped sorghum Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Popped sorghum Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
Compare Popped sorghum
Foods Similar to Popped sorghum
Have another question about Popped sorghum?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.