How Many Calories in Farro? Nutrition Facts & Macros
100 grams of farro (dry) has 367 calories
Protein 12.6g · Carbs 72.1g · Fat 3.1g
Farro is an ancient grain (emmer wheat) — at 367 calories per 100g dry, it provides 12.6g protein, 7.3g fiber, 119mg magnesium (28% DV), 3.2mg iron (18% DV), and 4mg zinc (36% DV). Once cooked, farro roughly triples in weight, so 100g cooked has about 120-130 calories with a chewy, nutty texture.
1536 kJ · per 100g · Water: 10.47 g
Calorie Calculator: Farro
100 g Farro contains 367 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ¼ cup dry (45g) | 165 kcal | 5.7g | 32.5g | 1.4g |
| 1 cup cooked (~170g → 57g dry) | 209 kcal | 7.2g | 41.1g | 1.8g |
| 100 grams (dry) | 367 kcal | 12.6g | 72.1g | 3.1g |
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Farro — Nutrition Facts
| Farro | per 100g |
|---|---|
| Calories | 367 kcal |
| Protein | 12.64 g |
| Fat | 3.1 g |
| Carbs | 72.13 g |
| Fiber | 7.31 g |
| Sugar | 0 g |
| Sodium | 1 mg |
| Potassium | 385 mg |
| Magnesium | 119 mg |
| Phosphorus | 368 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.23 mg |
| Folate | 0 mcg |
| Water | 10.47 g |
Source: USDA FoodData Central (FDC ID: 2710828) · Data verified April 2026
Variations
Cooked farro
Cooked farro has about 120-130 kcal per 100g (roughly a third of dry values) as it absorbs water during cooking. Protein drops to about 4-5g, carbs to 24-25g, and fiber to about 2.5g per 100g cooked. The chewy, al dente texture is farro's signature — don't overcook it. Rinse briefly, boil in salted water 15-20 minutes (pearled) or 30-40 minutes (whole), drain excess water. Store cooked farro refrigerated for 4-5 days or freeze for 3 months.
Whole grain farro
Whole grain (unpearled) farro retains the bran layer, providing about 25-30% more fiber than pearled (10-11g vs 7.3g per 100g dry). Slightly more protein and minerals too. The trade-off: it takes 30-40 minutes to cook (vs 15-20 for pearled), and benefits from an overnight soak. The texture is heartier and chewier. Semi-pearled (semi-perlato) is a middle ground — some bran removed, cooks in 20-25 minutes. For meal prep, whole grain is worth the extra time.
Farro salad
A typical farro salad (farro + roasted vegetables + feta + olive oil dressing) runs about 180-220 kcal per 150g serving. Farro's chewy texture makes it the ideal grain for salads — it doesn't get soggy even with dressing. Classic combos: Mediterranean (tomatoes, cucumber, feta, olives, lemon), roasted vegetable (bell peppers, zucchini, eggplant, balsamic), caprese (mozzarella, cherry tomatoes, basil, pesto). Cook farro al dente, cool completely before mixing. Keeps well for 3-4 days refrigerated — perfect for meal prep.
Dietary Perspectives
For Weight Loss
Farro is excellent for weight loss due to its high fiber (7.3g) and protein (12.6g) content, which keep you full longer. Cooked farro has only 120-130 kcal per 100g — similar to rice but much more filling. Use it as a base for grain bowls with vegetables and lean protein. The chewy texture requires more chewing, naturally slowing down eating. One serving (½ cup dry = ~85g cooked) has about 100 calories and keeps you satisfied for hours. Swap white rice or pasta for farro in any recipe.
For Athletic Performance
Farro is a strong choice for athletes: 72g complex carbs per 100g dry provides sustained energy release — no sugar spike. The 12.6g protein is high for a grain (more than quinoa), supporting recovery alongside a protein source. Magnesium (119mg, 28% DV) aids muscle function and energy metabolism. Iron (3.2mg, 18% DV) supports oxygen transport. Zinc (3.97mg, 36% DV) is critical for recovery and immune function. Cook a batch for the week — ideal as a pre-workout meal (2-3h before) or in post-workout bowls with chicken and vegetables.
For Keto
Farro is NOT keto-friendly: 72.1g total carbs and 64.8g net carbs per 100g dry. Even cooked (100g = ~24g net carbs), a single serving exceeds the daily keto limit. There is no low-carb way to eat farro — the entire food is essentially carbohydrate. For a similar chewy, nutty texture on keto, try: cauliflower rice (3g net carbs), shirataki/konjac grain (0g), hemp hearts (1.4g net carbs), or small portions of roasted radishes for that bite.
Frequently Asked Questions
How many calories are in farro?
100g dry farro has 367 calories with 72.1g carbs, 12.6g protein, 3.1g fat, and 7.3g fiber. Cooked farro absorbs water and roughly triples in weight — so 100g cooked farro has about 120-130 calories. One cup of cooked farro (~170g) has roughly 210-220 calories. Higher in protein than most grains.
Is farro gluten-free?
No — farro is a type of wheat (emmer wheat, Triticum dicoccum) and contains gluten. It is NOT safe for people with celiac disease or wheat allergies. However, some people with mild gluten sensitivity report tolerating farro better than modern wheat — this is anecdotal, not medically proven. For gluten-free alternatives with a similar chewy texture, try quinoa, buckwheat, or millet.
What does farro taste like?
Farro has a nutty, slightly sweet flavor with a satisfying chewy texture — often compared to barley but with more character. It holds its shape well when cooked and doesn't get mushy, making it ideal for grain bowls, salads, soups, and risotto-style dishes. Pearled farro cooks in 15-20 minutes; whole farro takes 30-40 minutes (or overnight soak + 20 minutes).
Is farro healthy?
Yes — farro is one of the most nutrient-dense grains. Highlights: 12.6g protein (higher than rice, quinoa, and most grains), 119mg magnesium (28% DV), 3.97mg zinc (36% DV), 3.2mg iron (18% DV), 7.3g fiber, and 385mg potassium (11% DV). The complex carbs provide sustained energy. Rich in B vitamins (niacin 5.8mg, thiamin 0.38mg). Contains some antioxidants and polyphenols.
How does farro compare to rice?
Per 100g cooked: farro has roughly double the protein (4-5g vs 2.7g) and triple the fiber (2.5g vs 0.4g) compared to white rice. Brown rice is closer but farro still wins on protein, zinc, and magnesium. Farro has a chewier texture and nuttier flavor. Cooking time is similar to brown rice (15-20 min pearled). The main trade-off: farro contains gluten, rice doesn't.
How do you cook farro?
Pearled farro: boil in salted water (1:3 ratio) for 15-20 minutes until tender but chewy, then drain. Whole farro: soak overnight, then cook 20-25 minutes. Risotto method: toast in olive oil 2 minutes, add broth gradually while stirring (30 min). Great in: grain bowls, salads (especially with roasted vegetables), soups, as a side dish replacing rice or pasta. Stores well — cook a batch for the week.
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