Calories in Farro: Nutrition Facts & Serving Sizes
Per 1 cup cooked (170g)
Per 100g
Source: Web research, March 2026.
Farro is an ancient wheat grain that has been cultivated for thousands of years, known for its nutty flavor, chewy texture, and strong nutritional profile. One cup cooked (170g) delivers 231 calories, 9.4g of protein, 46.2g of carbs, 6.5g of fiber, and only 1.4g of fat. Compared to white rice, farro provides significantly more protein, fiber, and micronutrients at a similar calorie level. With 44mg of magnesium and 120mg of phosphorus per 100g cooked, it supports muscle function and bone health. The low sugar content of 0.3g per 100g and substantial fiber make it a slower-digesting carb that supports steady energy levels throughout training and the day. Farro is a practical grain swap for anyone tired of plain white rice.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup cooked (170g) | 231.2 | 9.4g | 46.2g | 1.4g | 6.5g |
| 1/4 cup dry (47g) | 63.9 | 2.6g | 12.8g | 0.4g | 1.8g |
| 100g | 136 | 5.5g | 27.2g | 0.8g | 3.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 136 | 7% |
| Protein | 5.5g | 11% |
| Total Fat | 0.8g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 27.2g | 10% |
| Dietary Fiber | 3.8g | 14% |
| Sugars | 0.3g | 1% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 10mg | 1% |
| Iron | 1.4mg | 8% |
| Potassium | 107mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 44mg | 10% |
| Phosphorus | 120mg | 10% |
| Zinc | 1.1mg | 10% |
| Selenium | 12mcg | 22% |
| Folate | 8mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 1.5mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Farro
Farro stands out among grains for its protein content. At 5.5g per 100g cooked, it delivers more protein than white rice (2.7g) or brown rice (2.6g), making it a more complete carbohydrate option for muscle-building diets. A cup of cooked farro provides 9.4g of protein alongside 46g of complex carbs, a combination that supports sustained energy and muscle repair.
The fiber content of 3.8g per 100g cooked promotes digestive health and slows glucose absorption, reducing blood sugar spikes after meals. For athletes eating large amounts of carbohydrates to fuel training, choosing higher-fiber grains like farro over refined options can improve gut health and body composition over time.
Magnesium at 44mg per 100g supports over 300 enzymatic reactions in the body, including muscle protein synthesis, ATP energy production, and nervous system function. Many active individuals run low on magnesium, and farro is a practical dietary source.
Selenium at 12mcg per 100g provides antioxidant support and contributes to thyroid hormone production, which regulates metabolism. Niacin at 1.5mg per 100g supports energy metabolism from carbohydrates and fats.
Farro's low glycemic index compared to refined grains makes it a better carb choice for managing energy levels during long training blocks.
Dietary Considerations
Farro contains gluten and is not safe for individuals with celiac disease or gluten sensitivity. It is not keto-friendly due to its carbohydrate content of 27.2g per 100g. Farro is vegan and dairy-free, suitable for plant-based diets. With 0.8g of fat per 100g, it is very low in fat and suitable for low-fat eating plans. For weight loss, farro is a filling, high-fiber grain that keeps hunger in check better than refined carbs. It has no added sugars and its low sodium content of 4mg per 100g makes it suitable for low-sodium diets. Farro is a good option for meal prep as it holds its texture well when refrigerated.
Daily Intake (100g)
100g of farro provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in farro?
Farro contains 136 calories per 100g cooked. A 1 cup cooked serving (170g) has 231 calories with 9.4g of protein and 6.5g of fiber.
Is farro good for weight loss?
Yes. Farro is a high-fiber, moderate-calorie grain that promotes satiety. The 3.8g of fiber per 100g slows digestion, keeping you full longer. It is a better carbohydrate choice than white rice for weight management.
How much protein in farro?
Farro has 5.5g of protein per 100g cooked. A full cup serving provides 9.4g of protein, making it one of the higher-protein grains alongside quinoa and amaranth.
Is farro gluten-free?
No. Farro is a type of wheat and contains gluten. It is not safe for people with celiac disease or non-celiac gluten sensitivity. For a gluten-free ancient grain, consider quinoa or buckwheat instead.
How does farro compare to quinoa?
Farro has 136 calories per 100g cooked versus quinoa's significantly higher dry calorie count. Quinoa is a complete protein containing all essential amino acids, while farro's protein is incomplete. However, farro has a chewier texture that many people prefer for grain bowls and salads.
How do you cook farro?
Rinse farro and combine with water in a 1:2.5 ratio. Bring to a boil, reduce heat, and simmer for 25 to 40 minutes depending on whether it is whole, semi-pearled, or pearled farro. Pearled farro cooks fastest. Drain any excess water and fluff before serving.
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