{"data":{"name":"Sorghum","slug":"sorghum","scientific_name":"Sorghum bicolor","alternate_names":["Batad\/Batag","butil"],"category":{"name":"Cereals and Grains","slug":"cereals-and-grains"},"description":"Sorghum is a whole grain (like a rice or corn alternative) made from sorghum kernels. It\u2019s usually cooked as a staple carb, and it can also be ground into flour for porridge or baking.","common_uses_philippines":["Sinigang with sorghum rice","Lugaw (sorghum porridge)","Champorado with sorghum","Sorghum-based arroz caldo","Binatog with sorghum"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":382,"protein_g":9.5,"fat_g":3.9,"saturated_fat_g":0.69,"carbohydrates_g":77.1,"fiber_g":7,"sugars_g":2.7,"sodium_mg":2,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":15,"calcium_mg":42,"cholesterol_mg":0,"iron_mg":5,"monounsaturated_fat_g":1.27,"phosphorus_mg":172,"polyunsaturated_fat_g":1.76,"retinol_activity_equivalent_ug":1,"total_ash_g":1.4,"unsaturated_fat_g":3.03,"vitamin_a_ug":0,"vitamin_b1_mg":0.28,"vitamin_b2_mg":0.1,"vitamin_b3_mg":4.2,"vitamin_c_mg":0,"water_g":8.1},"serving_suggestions":[],"health_notes":{"summary":"Sorghum provides carbohydrates for energy to fuel your day, especially for 3 full meals and 1\u20132 snacks. It also has dietary fiber (7g per 100g), which helps you feel fuller and supports healthy digestion. The sugar is relatively low (2.7g) for a grain, and it has very low sodium (2mg), which is helpful if you\u2019re watching salt intake. On the other hand, it has some saturated fat (0.69g), so it\u2019s best to pair it with healthier fats (like nuts, seeds, or fish) and avoid loading it with very fatty toppings.","healthier_tips":["Choose whole sorghum or minimally processed sorghum products when possible.","For meals: use sorghum as your carb base (about 1\/2 of your plate for carbs is a common guide), then add 1\/4 vegetables and 1\/4 protein (fish, chicken, tofu, eggs, or beans).","For snacks: try small portions of sorghum porridge or cooked sorghum, and pair with protein (e.g., boiled egg or yogurt) to stay satisfied.","Watch what you mix in\u2014go lighter on sugar, condensed milk, and salty toppings.","If you\u2019re adding it to your routine, start with 1\u20132 servings per day and adjust based on your hunger and activity."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/sorghum?agent=true"}}}