Syrups, sorghum
FDC 169662cup (330 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 10 · +1 vs Sweets medianSyrups, sorghum earns a Nutrient Density Score of 10 of 100, Low band, ranking 27 of 60 in the Sweets category. What sets it apart from a plain sugar syrup is its mineral content: 24% DV magnesium, 21% DV potassium, and 21% DV iron, with 12% DV calcium as a smaller bonus.
Cooks pour it over biscuits, pancakes, or cornbread, or use it in baking the way molasses is used, with a cup (330 g) representing a full recipe portion rather than a single serving. The straightforward caveat is sugar: 74.9 g per 100 g, among the highest of any food in this batch, so it is a flavoring rather than something to eat by the spoonful.
See how this score is calculated, build a plate around syrups, sorghum, 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 | 290 kcal | 14% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 8 mg | 0% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 0 g | 0% |
| Sugars | 75 g | |
| Protein | 0 g | 0% |
| Potassium | 1000 mg | 21% |
| Calcium | 150 mg | 12% |
| Iron | 3.8 mg | 21% |
| Magnesium | 100 mg | 24% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 957 kcal | 48% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 26 mg | 1% |
| Carbohydrate | 247 g | 90% |
| Dietary fiber | 0 g | 0% |
| Sugars | 247 g | |
| Protein | 0 g | 0% |
| Potassium | 3300 mg | 70% |
| Calcium | 495 mg | 38% |
| Iron | 13 mg | 70% |
| Magnesium | 330 mg | 79% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169662Original 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 sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sherbet, orangeDensity 10 vs 10Chocolate-flavored hazelnut spreadDensity 10 vs 10Candies, semisweet chocolateDensity 11 vs 10Original analysis by NutriVerdict
In the kitchen and how to use it
Sorghum syrup is a thick, amber-colored syrup with a deep, earthy flavor, somewhere between molasses and honey. It is a traditional Southern US staple, drizzled over biscuits, cornbread, and pancakes, stirred into baked goods like gingerbread and cookies, or used as a glaze for ham and roasted vegetables. It also shows up as a sweetener in barbecue sauce, where its robust flavor holds up against smoke and spice.
Store it in a sealed bottle in the pantry; it can crystallize over time, in which case gently warming the bottle helps loosen it back up. Per 100g it carries 290 calories and 74.9g sugar, along with 24% DV magnesium, 21% DV potassium, 21% DV iron, and 12% DV calcium, notable for a syrup. Because a full cup serving (330g) adds up in sugar, it works best used the way it traditionally is, in small drizzles over biscuits or pancakes rather than as a base ingredient.
Frequently asked questions about syrups, sorghum
How many calories does sorghum syrup have?
It has 290 calories per 100g; a full cup serving (330g) is far more since that measure is a large amount of syrup.
Does sorghum syrup contain minerals?
Yes, per 100g it provides 24% DV magnesium, 21% DV potassium, 21% DV iron, and 12% DV calcium.
How is sorghum syrup used in cooking?
Traditionally drizzled over biscuits, cornbread, and pancakes, or used in baking and as a glaze for meats and vegetables.