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Raw sorghum Calories
Gluten-free whole grain; good source of fiber and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Raw sorghum (192 g) has 632 calories. That works out to 329 calories per 100 g. It contains 138.4 g of carbs, 20.4 g of protein, 6.7 g of fat and 12.9 g of fiber. Its 3.1 mg of Manganese covers 137% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Raw sorghum Nutrition Facts
Selected: 1 cup (whole) · 192 g
632
KCAL / 192G
Carbs
138.4g
· 50% DV
Protein
20.4g
· 41% DV
Fat
6.7g
· 9% DV
Fiber
12.9g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 12% · Fat 8%
Raw sorghum nutrition facts table · 1 cup (whole) (192 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 632 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.11 g | 6% |
| Trans fat | 0 g | |
| Sodium | 3.84 mg | 0% |
| Total carbohydrate | 138.4 g | 50% |
| Fiber | 12.9 g | 46% |
| Protein | 20.4 g | 41% |
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.
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How Many Calories in 1 Cup of Raw sorghum?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 192 g | 632 kcal |
| 1 tablespoon (whole) | 12 g | 39 kcal |
| 1 ounce (whole) | 28 g | 92 kcal |
| 1 serving (small) | 45 g | 148 kcal |
| 0.25 cup (quarter) | 48 g | 158 kcal |
| 1 serving (medium) | 75 g | 247 kcal |
| ½ cup (half) | 96 g | 316 kcal |
| 100 g | 100 g | 329 kcal |
| 1.5 cup (large) | 288 g | 948 kcal |
Calculated from 329 calories per 100 g.
Frequently Asked Questions About Raw sorghum
How do you cook raw sorghum?
Rinse raw sorghum, then simmer it in plenty of water until the grains are tender but still pleasantly chewy. Drain any excess water after cooking. Soaking the grains beforehand can help them cook more quickly.
Can you eat raw sorghum without cooking it?
No, dry raw sorghum is very hard and is not a good grain to eat uncooked. Cooking makes the kernels tender and easier to chew; rinse them first and cook them thoroughly before adding them to meals.
What does raw sorghum taste like?
Raw sorghum has a mild, slightly sweet, earthy flavor once cooked. Its whole kernels stay chewy rather than turning creamy, so they work well in grain bowls, soups, and salads that can use a sturdy texture.
Can you pop raw sorghum like popcorn?
Yes, raw sorghum kernels can be popped in a covered, hot pan, though they make tiny puffs rather than fluffy popcorn. Some kernels may not pop, so shake the pan and remove it from the heat if the grains begin to scorch.
Is raw sorghum the same as millet?
No, raw sorghum and millet are different grains, although both have small kernels and are naturally gluten-free. They differ in flavor and cooked texture, so swapping one for the other may change how a recipe turns out.
Does raw sorghum need to be soaked before cooking?
No, soaking raw sorghum is not essential, but it can shorten the time needed to soften the kernels. If you soak it, discard the soaking water, rinse the grains, and cook them in fresh water.
Can you cook raw sorghum in a rice cooker?
Yes, raw sorghum can be cooked in a rice cooker, but its firm whole kernels may need more time than white rice. Use the cooker’s whole-grain setting if available, and check that the grains are tender before serving.
How can you use raw sorghum in meals?
Cooked raw sorghum works in grain bowls, salads, soups, and pilaf-style dishes. Its chewy texture holds up well alongside vegetables and sauces; cook the kernels separately before adding them to a recipe that needs a shorter-cooking ingredient.
How should you store raw sorghum?
Keep raw sorghum in a tightly sealed container in a cool, dry, dark cupboard. Moisture can spoil the grains, so use a dry scoop and close the container promptly after taking out what you need.
Can raw sorghum cause bloating?
Yes, raw sorghum may cause gas or bloating in some people, particularly when they are not used to eating whole grains. Cook it thoroughly and begin with a modest serving to see how your digestion responds.
Raw sorghum Vitamins & Minerals
Vitamins
B1
0.67mg · 56% DV
B6
0.84mg · 49% DV
Biotin
11.52µg · 38% DV
B3
5.63mg · 35% DV
Minerals
Manganese
3.15mg · 137% DV
Phosphorus
555mg · 79% DV
Magnesium
317mg · 75% DV
Copper
0.54mg · 60% DV
Potassium ⭐
697mg · 21% DV
Sodium
3.84mg · 0% DV
Raw sorghum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw sorghum
To burn the 632 calories in 1 cup (whole) (192 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 Raw sorghum?
Sorghum is a cereal grain grown in warm regions, including parts of Africa and South Asia. Raw sorghum means the uncooked whole kernels; it is not usually eaten straight from the bag, but cooked until tender. Across the world, sorghum is also milled into flour or popped, with local preparations varying widely.
The cooked grains have a mild, slightly earthy flavour and a pleasantly chewy bite. Use them in place of rice in bowls, pilafs and salads, or add them to soups; sorghum flour is useful in baking. It is a naturally gluten-free whole grain with fibre and magnesium, and provides 6.7 g of fibre per 100 g. Soaking the kernels ahead of cooking can help them soften more evenly.
How Nutritious Is Raw sorghum?
Nutrient density
High
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 Raw sorghum Processed?
NOVA 1
Unprocessed
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 Raw sorghum Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw sorghum Fat Profile
SATURATED
1.11g
MONOUNSATURATED
1.9g
POLYUNSATURATED
2.8g
Omega 6:3 ratio 26.9:1
Above the ideal 4:1 (26.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.