Sorghum Might Be the Most Underrated Superfood—Here’s Why Nutrition Experts Love It

Ancient grains are receiving more and more recognition as delicious, nutritious ingredients with rich and interesting historical origin stories. And just one of these grains is sorghum. “Sorghum is an ancient grain that deserves more attention,” says Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian.

If you have no idea what sorghum is, you’re not alone. In fact, you’d be in the same boat as many Americans who aren’t yet reaching for this whole grain because they either don’t know it exists, or don’t know how to use it cooking.

We’re here to demystify all things sorghum in this 101, where we’ll highlight what sorghum is, how it benefits your health, and tasty ways to enjoy it at home.

What Is Sorghum?

So first things first, what is sorghum?

“Sorghum is a plant that is part of the grass family, Poaceae. Because of its ability to grow and thrive in dry and drought-prone areas of the world such as Africa and India, it is a primary crop in these places,” says Lena Bakovic, MS, RDN, CNSC, registered dietitian at Top Nutrition Coaching. As a result, sorghum is actually the fifth-most produced grain globally and one of the most-consumed grains worldwide. 

The history behind this grain is also fascinating. Evidence shows that wild sorghum was first harvested by hunter-gatherers in the Sahara as early as 8,000 BC, and it was first domesticated somewhere between 2,000-1,700 BC.

Like many other grains, sorghum comes in several different forms, such as whole grain kernels, pearled kernels, flour, syrup, and even dried to then be popped like popcorn. In its whole grain and pearled form, sorghum looks a bit like quinoa or couscous, and has a slightly chewy texture as well as a delicious nutty flavor. Popped sorghum has that same flavor profile, but a crunchy texture, and sorghum syrup or sweet sorghum has a sweet, nutty, almost umami flavor, comparable to molasses.

Sorghum Benefits

But sorghum isn’t just a yummy ingredient, it’s a bonafide superfood in its own right. “Sorghum is rich in plant-based protein, dietary fiber, vitamins, and minerals,” shares Ehsani. “It’s high in micronutrients such as iron, magnesium, B vitamins, and potassium,” Bakovic adds. Plus, you’ll also find notable amounts of copper, phosphorus, selenium, zinc, and plant compounds in this ancient grain. These nutrients combine to encourage the following health benefits:

Tissue Health

“A ½ cup serving of sorghum contains 10 grams of protein, supplying a great source of plant-based protein,” explains Ehsani. This protein is essential for the ongoing growth, repair, and maintenance of a variety of tissues, including muscles, organs, skin, hair, and blood (just to name a few).

Gut Health

The high-fiber content of this grain bodes well for gut health, too. “A ½ cup serving of sorghum packs 6.5 grams of fiber, which can help support digestion. Sorghum also contains prebiotics and polyphenols, which research suggests can nourish beneficial gut bacteria and promote a thriving gut microbiome,” explains Ehsani.

Metabolic Health

The fiber and protein found in sorghum are game-changers for metabolic health as well. “Both protein and fiber contribute to health in that they promote early satiety, in turn helping to prevent overeating and support a healthy body weight. This helps to decrease the risk of chronic disease progression,” says Bakovic. These macronutrients also help to regulate blood sugar levels, aiding in management and prevention of metabolic disorders like type 2 diabetes.

Heart Health

The fiber found in sorghum, particularly soluble fiber, binds to dietary cholesterol in the small intestine, removing it from the body when we go to the bathroom—a far better outcome than being absorbed into the bloodstream. This is notable for those prioritizing heart health, as high cholesterol levels can lead to atherosclerosis, or build-up of plaque on veins and arteries. Heart disease is often (at least) partly a result of these build-ups over time.

Immune Health

“Sorghum packs 12 essential vitamins and minerals like zinc, selenium and copper, which help support a healthy immune system,” explains Ehsani. This grain’s plant compound and antioxidant content also adds to these immune-boosting benefits. “Antioxidants help to scavenge free radicals in our bodies which, when present in abundance, increase chronic disease risk such as cancer and heart disease,” Bakovic adds.

Bone Health

And finally, the magnesium, phosphorus, and potassium content of sorghum helps to build and maintain strong bones. This is accomplished through reducing bone loss and acting synergistically with other bone-building micronutrients like calcium and vitamin D.

Is Sorghum Gluten Free?

One other major health perk of sorghum is that it’s completely gluten-free! “Sorghum is gluten-free,” Bakovic confirms.

This means that those with celiac disease or gluten sensitivity can reap all the nutritional benefits of this grain without having to worry about any adverse outcomes—a common complaint with many other whole grains, such as barley.

How to Cook With Sorghum

While those unfamiliar with sorghum may feel intimidated to start experimenting with it in the kitchen, this grain behaves very similarly to other more well-known grains in cooking. “Sorghum is actually quite flexible in how it can be used at home,” explains Bakovic.

“Whip up a batch of whole grain or pearled sorghum in your rice cooker or in a pot on your stove top, and enjoy it all week long as a base for grain bowls in place of rice or quinoa. It also maintains its textural integrity, and can be marinated just as you might a rice pilaf or pasta salad,” shares Ehsani. 

Meanwhile, Bakovic uses sorghum syrup as a tasty alternative to maple syrup for pancakes on the weekends, and adds cooked whole grain sorghum to salads for a boost of protein and fiber. Sorghum flour can also be used like any other gluten-free flour for a range of baked goods and breads—though its lack of gluten will result in a different texture than if you used all-purpose flour, so be sure to find a recipe calling for gluten-free flour for ensured success. And popped sorghum can be enjoyed just like regular popcorn, adorned with all your favorite fix-ins.

Ehsani also mentions, “I love mixing ingredients into sorghum such as chickpeas, bell peppers, tomatoes, olives, and feta, and enjoying it cold or warm. It could even be made into a breakfast bowl by topping cooked sorghum with berries, nuts, and seeds.”

So, if you’ve never tried sorghum before there’s no shortage of reasons why it’s worth cooking up at home—from impressive nutrition to delicious taste. “Sorghum is such an underrated grain, and deserves more praise! Feeling bored eating brown rice each night? Switch it up with sorghum,” Ehsani concludes.