Sorghum flour, whole-grain
FDC 168943cup (121 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · -9 vs Grains & pasta medianWhole-grain sorghum flour scores 55 of 100, a Fair rating and 43rd of 60 in Grains & pasta. Its mineral density is the headline: magnesium at 29% DV and dietary fiber at 24% DV both rate excellent, with protein and iron each contributing a further 17% DV.
Sorghum flour is a go-to for gluten-free baking, used in flatbreads, pancakes, and as part of blended loaf recipes. A cup (121 grams) delivers 359 calories per 100 grams, 76.6 grams of carbohydrate, and just 1.94 grams of sugar, all with a low sodium footprint of 3 mg per 100 grams. It scores below the grains category median of 64, so millet or triticale are worth a side-by-side look for anyone chasing a higher rank.
See how this score is calculated, build a plate around sorghum flour, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 359 kcal | 18% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.53 g | 3% |
| Cholesterol | - | |
| Sodium | 3 mg | 0% |
| Carbohydrate | 77 g | 28% |
| Dietary fiber | 6.6 g | 24% |
| Sugars | 1.9 g | |
| Protein | 8.4 g | 17% |
| Potassium | 324 mg | 7% |
| Calcium | 12 mg | 1% |
| Iron | 3.1 mg | 17% |
| Magnesium | 123 mg | 29% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 434 kcal | 22% |
| Total fat | 4 g | 5% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | - | |
| Sodium | 3.6 mg | 0% |
| Carbohydrate | 93 g | 34% |
| Dietary fiber | 8 g | 29% |
| Sugars | 2.3 g | |
| Protein | 10 g | 20% |
| Potassium | 392 mg | 8% |
| Calcium | 15 mg | 1% |
| Iron | 3.8 mg | 21% |
| Magnesium | 149 mg | 35% |
| Vitamin C | 0.97 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.61 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 168943Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Millet, rawDensity 55 vs 55TriticaleDensity 55 vs 55Wheat, durumDensity 56 vs 55Original analysis by NutriVerdict
In the kitchen and how to use it
Whole-grain sorghum flour is milled from sorghum, a naturally gluten-free grain known in parts of Africa and India as jowar, where it's a staple for flatbreads and porridge. It has a mild, faintly sweet flavor and a fine texture, and because it lacks gluten it's usually blended with xanthan gum or other gluten-free flours for structure in breads and muffins, though it also stands on its own in flatbreads and pancakes. It's also used as a thickener in porridge cooked with milk or water, and its slightly sweet edge means it needs less added sugar than some other gluten-free flours in baked recipes.
Find sorghum flour in the gluten-free baking aisle or bulk bins, and store it airtight in a cool pantry or the freezer to slow rancidity from its natural oils. A 121-gram cup has 359 calories per 100 grams, about 434 calories for the full cup, with 6.6 grams of fiber (24% DV) and 8.43 grams of protein (17% DV), plus a strong 29% DV for magnesium. Sugar is low at 1.94 grams and sodium is minimal at 3 milligrams per 100 grams, making it a straightforward gluten-free flour base for anyone avoiding wheat, or a fiber-adding swap in pancakes and flatbreads.
Frequently asked questions about sorghum flour
How many calories are in sorghum flour?
Sorghum flour has 359 calories per 100 grams; a 121-gram cup provides about 434 calories.
Is sorghum flour gluten-free?
Yes, sorghum is a naturally gluten-free grain widely used in gluten-free baking and traditional flatbreads.
Is sorghum flour a good source of fiber?
Yes, a cup provides about 24% of the Daily Value for fiber, along with 29% for magnesium.