Sorghum (Jowar) Calories & Nutrition Facts Calculator

Raw sorghum (jowar) grain contains 329 calories per 100g, with 10.4g protein, 72.1g carbohydrates, 3.1g fat, and 6.7g dietary fiber ^[1]. Among millets, jowar sits in the moderate calorie range — lower than [pearl millet (bajra)](/tools/pearl-millet-bajra-nutrition-calculator) at 378 kcal but comparable to other major grains.

After cooking, jowar absorbs about 2.5–3 times its weight in water, bringing the calorie density down to approximately 120 kcal per 100g of cooked grain. A single jowar roti made from 30g of flour delivers roughly 99 calories before any added ghee or accompaniments.

One jowar bhakri — the thick flatbread traditional to Maharashtra — weighs about 60–80g when made from approximately 50g of flour, providing about 165 calories and 5.2g protein per piece.

Sorghum is distinguished among grains by its selenium content — 12.2µg per 100g — one of the highest among cereal grains ^[1]. It also provides 165mg magnesium (about 40% of the daily reference value), 289mg phosphorus, and 350mg potassium per 100g of raw grain.

The protein content of jowar (10.4g/100g) is higher than white rice (7.1g) and comparable to whole wheat (13.2g). The protein quality of sorghum is moderate — like other millets, it is lower in lysine but provides adequate levels of other essential amino acids ^[2].

Jowar contains 3.7mg niacin (vitamin B3) per 100g — the highest among major millets. It also provides 0.35mg thiamine (B1) and 20µg folate, contributing to B-vitamin intake in grain-based diets ^[1].

Sorghum is a whole grain when consumed in its traditional forms — bhakri, roti, or porridge. The 6.7g dietary fiber per 100g contributes to digestive regularity and satiety. Whole sorghum also retains its bran layer, which contains concentrated polyphenols and minerals ^[3].

Sorghum is naturally gluten-free and has been safely consumed by those avoiding gluten. It is the fifth-most produced cereal globally, with India, Nigeria, the United States, and Mexico being major producers ^[2].

A notable feature of sorghum is its polyphenol content. Sorghum grains — especially pigmented varieties (red, brown, black) — contain phenolic acids, flavonoids, and condensed tannins with documented antioxidant activity. White sorghum varieties have lower polyphenol levels but are more commonly used for flour and food preparation ^[3].

At 6.7g dietary fiber per 100g (raw), jowar provides more fiber than white rice (1.3g) and is comparable to oats (10.6g in this category). The fiber is a mix of both soluble and insoluble fractions — insoluble fiber adds bulk, while soluble fiber contributes to a smoother texture during cooking ^[2].

The starch in sorghum has a unique property: its protein matrix (kafirin) forms a physical barrier around starch granules, which slows the rate of starch digestion compared to rice or wheat. This structural characteristic affects how quickly glucose from jowar enters the bloodstream after a meal ^[4].

Traditional preparations like fermented jowar dosa batter may further modify the starch and fiber profile. Fermentation partially breaks down phytic acid, improving mineral bioavailability, while also introducing beneficial lactic acid bacteria ^[2].

On a per-100g raw basis, jowar provides more fiber than rice (6.7g vs. 1.3g), more magnesium (165mg vs. 25mg in rice and 126mg in wheat), and more potassium (350mg vs. 115mg in rice). It also has substantially more selenium (12.2µg vs. traces in rice) ^[1].

Wheat has a slight edge in protein (13.2g vs. 10.4g) and fiber (10.7g vs. 6.7g), and its gluten content makes it better suited for elastic dough. Jowar flour produces flatbreads that crack more easily, which is why bhakri is traditionally shaped by hand rather than rolled with a pin.

The practical advantage of jowar is its gluten-free status combined with a robust mineral profile. For those who eat a mix of grains, rotating jowar with [wheat](/tools/semolina-nutrition-calculator), [rice](/tools/brown-rice-nutrition-calculator), and other millets provides broader nutrient coverage than relying on a single grain.

In Maharashtra, 2–3 jowar bhakris make a standard meal, paired with zunka (besan-based dry curry), thecha (green chili chutney), and onion. This totals approximately 330–500 calories from the grain portion alone.

For jowar porridge, 30g of flour in 200ml water yields about 230g of cooked porridge with approximately 72 calories. This is a common preparation for young children and older adults who prefer a softer consistency.

Puffed jowar (hurda or lahi) is a popular snack — 30g of puffed jowar provides about 96 calories and is often seasoned with salt and lime. It retains most minerals from the raw grain while being lighter and easier to consume as a snack.

Choose the jowar variant — raw grain, flour, cooked, roti, bhakri, porridge, puffed, or upma — from the dropdown above. Then select your serving size, and the calculator will scale all 25 nutrients proportionally.

For home-cooked meals, pick the flour or raw grain variant and apply the appropriate preparation method. One jowar bhakri uses approximately 50g of flour — select '1 jowar bhakri (50g flour)' from serving sizes for the full nutritional breakdown.

Use the Added Ingredients selector to include ghee, oil, curd, or buttermilk commonly served alongside jowar bhakri. This builds a complete picture of your total meal nutrition for logging purposes.