Top Nutritional Benefits of Guinea Corn, aka ‘Sorghum’

Sorghum, also known as "guinea corn," is a cereal grain that originated in Africa and is eaten worldwide. It’s a sustainable grain to grow because it can survive in dry climates, and can be ground into a nutrient-rich flour for things like bread, porridge, and pancakes. But what are the nutritional benefits of guinea corn?

Read on to find out how to incorporate this grain into a well-balanced diet.

Calories and Protein in Guinea Corn

A 100-gram (or ½ cup) serving of sorghum grain — aka guinea corn — is 317 calories, according to the U.S. Department of Agriculture (USDA). This is similar to the calorie content of other grains like oats, which have 304 calories per ½ cup serving, and barley, which has 352 calories per ½ cup serving.

Guinea corn also has 10.2 grams of protein per ½ cup serving, notes the USDA, which can help provide your body’s cells with the nutrients they need to repair and build muscle. The recommended dietary allowance (RDA) of protein is about 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

This means a 130-pound person would need about 46.8 grams of protein per day—½ cup of guinea corn can help provide about 22 percent of that.

Guinea Corn Is High-Carb and Low-Fat

Most of the calories in guinea corn come from carbohydrates, making the grain a good source of energy. According to the USDA, sorghum contains about 69 grams of carbs per ½ cup serving, and 6.5 grams of fiber.

Fiber is a type of carbohydrate that your body cannot digest, adding bulk to stool to improve bowel function. Studies show that eating more fiber may also help reduce your risk of heart disease by lowering your cholesterol levels. In general, it’s recommended to get about 25 to 38 grams of fiber per day.

Guinea corn is also considered a low-fat food product, with 3.3 grams of fat per ½ cup serving. About 0.59 grams of that are saturated fat, 1.09 grams monounsaturated, and 1.5 grams polyunsaturated per serving, according to the USDA. The American Heart Association notes that saturated fats should make up no more than 6 percent of your daily caloric intake — about 13 grams for a 2,000-calorie diet.

Choosing foods lower in saturated fats and higher in healthy fats like omega-3s can help reduce your overall fat intake, lowering your risk of heart disease, certain types of cancers, and obesity.

Minerals in Guinea Corn

One nutritional highlight of guinea corn is its mineral content. According to the USDA, a ½ cup serving contains:

• 13 milligrams of calcium
• 3.23 milligrams of iron
• 278 milligrams of phosphorus
• 349 milligrams of potassium

While calcium and phosphorus are essential minerals needed for bone health and strength, iron supports the transportation of oxygen in your body to promote cell growth and development. Potassium helps maintain fluid balance, and high intakes improve blood pressure, according to the American Heart Association.

Another bonus: Guinea corn is naturally low in sodium, with less than 2 milligrams per 1/2 cup. The American Heart Association recommends eating less than 2,300 milligrams of sodium per day for a healthy heart and blood pressure. This amount decreases to 1,500 milligrams if you have risk factors for heart disease.