Grain of the Week: Sorghum


Sorghum, a cereal grain, is the fifth most important cereal crop in the world, largely because of its natural drought tolerance and versatility as food, feed and fuel. In Africa and parts of Asia, sorghum is primarily a human food product, while in the United States it is used mainly for livestock feed and in a growing number of ethanol plants. However, the United States also has seen food usage on the rise, thanks to the gluten-free benefits of sorghum for those with celiac disease.

Sorghum is an extremely versatile grain that you can serve like rice or quinoa, but has so many more options! With whole and pearled grain, flour, syrup, bran, flake and more, sorghum is an ingredient you can get creative with. Boil it, pop it, bake it — get inspired by sorghum and add a new twist to your favorite meals. Sorghum is great for breakfast, lunch dinner and snacks everyone will love.

Sorghum grain is packed full of the nutrients you need to stay healthy.

  • Protein provides the building blocks for bone, muscle, skin and enzyme development
  • Iron strengthens the immune system and oxygen-carrying capacity in the blood
  • Vitamin B6 is integral in synthesizing antibodies and enhancing nerve function
  • Niacin provides improved blood circulation
  • Magnesium aids in calcium absorption and body temperature regulation
  • Phosphorus helps form healthy bones


Cooking Instructions:

Add sorghum to a large pot of water. Use one cup of whole grain sorghum to three cups of water. Bring to a boil, reduce to a simmer and let cook for approximately 40-55 minutes or until the sorghum is tender. Drain any remaining liquid and serve. Substitute the water for chicken, vegetable or beef stock or add spices and seasonings to add variety to your dishes. You also can choose to soak whole grain sorghum overnight, similar to dried beans.

1 cup of dry sorghum = 3 cups cooked


Nutrition information per ¼ cup uncooked Sorghum = 180 calories, 36g of carbs, 3g of fiber, 1.5g of fat, 5.5g protein

Connect With Us

see the latest from Fleet Feet Rochester