Sorghum grain
FDC 169716cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · -3 vs Grains & pasta medianSorghum grain earns a Good band score of 61 of 100, ranking 31st out of 60 grains and pastas, just under the category's median of 64. Per 100 grams it supplies 39% of the daily value for magnesium, 24% for dietary fiber, and 21% for protein, with iron adding a further 19%.
For a plate that traditionally leans on rice or quinoa, whole sorghum grains cook up chewy and gluten-free, making a 192 gram cooked cup a filling side or soup addition. No limits were flagged for this grain, though whole grain wheat flour posts a higher density score in the same category if you are shopping specifically by that measure.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 329 kcal | 16% |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.61 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 6.7 g | 24% |
| Sugars | 2.5 g | |
| Protein | 11 g | 21% |
| Potassium | 363 mg | 8% |
| Calcium | 13 mg | 1% |
| Iron | 3.4 mg | 19% |
| Magnesium | 165 mg | 39% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 632 kcal | 32% |
| Total fat | 6.6 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 138 g | 50% |
| Dietary fiber | 13 g | 46% |
| Sugars | 4.9 g | |
| Protein | 20 g | 41% |
| Potassium | 697 mg | 15% |
| Calcium | 25 mg | 2% |
| Iron | 6.5 mg | 36% |
| Magnesium | 317 mg | 75% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.96 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 169716Original 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.
Spelt, uncookedDensity 64 vs 61Wheat flour, whole-grainDensity 65 vs 61Wheat, hard whiteDensity 65 vs 61