Brands of Gluten-Free Sorghum

A field of Sorghum with a blue sky
Domino/The Image Bank/Getty Images

Pure sorghum is gluten-free. Therefore, sorghum whole grain and sorghum flour are gluten-free provided that they've been protected against gluten cross-contamination at all stages of harvesting, storage, and processing. This is particularly important for anyone who's been diagnosed with celiac disease or non-celiac gluten sensitivity.

Sorghum, which has a mild, sweet flavor that's slightly reminiscent of corn, is a popular ingredient in many gluten-free baking mixes and recipes. It's also used frequently in Indian cuisine, where it's called jowar and is used to make flatbreads and porridge. Sorghum is a member of the grass family (as are the gluten grains), but it is more closely related to corn than it is to the gluten grains wheat, barley, and rye.

Safe Sorghum Sources

As I said above, sorghum and sorghum flour are gluten-free if they've been protected against gluten cross-contamination from the field to your plate. Unfortunately, some sources of sorghum don't offer that level of protection.

The best way to ensure that your sorghum is safe is to purchase it from a company that labels it "gluten-free." Some options include:

  • Authentic Foods. This all gluten-free company sells superfine white sorghum flour in 1.25-lb and 3-lb packages and 25-pound bulk bags. According to a company spokesperson, the company processes all of its products in a dedicated facility and tests the sorghum and other products regularly to ensure they contain less than about 4 parts per million of gluten, far below the current legal gluten-free standard.
  • Big River Grains. Oregon-based Big River Grains strives to provide the purest gluten-free grains around and works with its suppliers to make sure there's virtually no chance of cross-contact with gluten grains in its products. Consequently, many people who are particularly sensitive to trace gluten are able to eat foods prepared with the company's grain products. Big River offers whole sorghum and sorghum flour (milled onsite on its dedicated gluten-free equipment).
  • Bob's Red Mill. This well-known grain products company offers whole sorghum and sorghum flour and includes sorghum in many of its other gluten-free-labeled products. Bob's tests its products to ensure they meet the U.S. Food and Drug Administration's "gluten-free" standard of less than 20 parts per million gluten. Bob's Red Mill has a dedicated gluten-free facility and tests for gluten-free integrity using ELISA gluten assay testing.

Foods that contain sorghum and are labeled "gluten-free" or are certified gluten-free also are safe on the gluten-free diet, since the sorghum used will come from a gluten-free source. This includes numerous gluten-free cereals and baking mixes. In baking mixes, sorghum flour is blended with other flours, such as tapioca or sweet rice flour, to make the overall mix lighter and less gritty (sorghum on its own can be heavy). Note that many gluten-free beers, including Redbridge (the most popular brand of gluten-free beer), are made with sorghum instead of barley. Again, you can trust that the sorghum used is safe.

Unsafe Sorghum Sources

It's possible to buy sorghum flour (usually labeled as jowar or juwar flour) from stores specializing in Indian foods. However, I recommend you steer clear of those unless you know the source and know for certain that the source is gluten-free. Sorghum from India sometimes contains high levels of wheat cross-contamination (wheat farming is on the rise in India, while sorghum crop numbers are declining).

If you stick with a gluten-free-labeled sorghum source such as the ones listed above, you can reap the benefits of this very healthful grain without risking a bad glutening.

The Bottom Line

Sorghum can be a healthy addition to your gluten-free diet. Flour from sorghum is made with the whole grain (the hull around the outside plus the kernel inside), and it, therefore, contains plenty of fiber: 6 grams per half-cup of sorghum flour, to be exact. It also is one of the most iron-rich grains (plenty more so than wheat)—that same half-cup of sorghum flour contains about ten percent of your daily iron requirement.

To use whole-grain sorghum, cook it like rice (try three parts water to one part whole sorghum) and serve it with butter. It's also possible to pop sorghum kernels just like you'd pop popcorn. The resulting popped sorghum will look like tiny popcorn.

7 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Celiac Disease Foundation. Gluten-free foods.

  2. NDTV. 6 impressive benefits of Jowar (sorghum).

  3. U.S. Food & Drug Administration. Gluten and Food Labeling.

  4. Best Gluten Free Beers. Anheuser-Busch Redbridge Lager.

  5. Kane-Potaka J, Anitha S, Tsusaka TW, et al. Assessing millets and sorghum consumption behavior in urban india: a large-scale survey. Front Sustain Food Syst. 2021;5:680777. doi: 10.3389/fsufs.2021.680777

  6. CalorieKing. Bob's Red Mill Sorghum Flour, Gluten Free.

  7. Sorghum flour, whole grain.

Additional Reading

By Jane Anderson
Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet.