Calories in farro
A typical serving of farro provides about 163 calories. Here are the full macros and nutrition facts.
Per serving · 1/4 cup dry (45 g)
Calories
163kcal
Protein
5.7g
Carbs
31.6g
Fat
0.9g
Per 100 g
| Calories | 362 kcal |
| Protein | 12.7 g |
| Carbs | 70.2 g |
| Fat | 2.1 g |
| Saturated fat | 0.4 g |
| Fiber | 10.6 g |
| Sugars | 1 g |
| Sodium | 10 mg |
Data based on Open Food Facts and public nutrition databases.
Farro is an ancient grain from the wheat family, very popular in Italy. It has a firm texture and a delicious nutty flavor.
Nutritional benefits
- Very high in fiber and protein
- Rich in B vitamins
- Contains lignans that benefit heart health
How to prepare it
- 1.Cook it like pasta (in plenty of water) and drain when al dente
- 2.Soak overnight if using 'whole farro'
- 3.Ideal for Mediterranean salads with feta cheese
Lighter alternatives
Barley
Very similar texture but cheaper
Brown rice
Gluten-free option
Wheat berries
Similar flavor and texture
Healthy tip
Buy 'semi-pearled' for a perfect balance between nutrition and cooking speed.
Frequently asked questions
What types exist?
There are three: piccolo (einkorn), medio (emmer), and grande (spelt). 'Medio' is the most common.
Is it refined?
It is usually sold pearled (no bran) or whole. Whole is more nutritious but takes longer to cook.
Does it contain gluten?
Yes, it is a variety of wheat and contains gluten.