How much protein is in Farro?

Farro, pearled, dry contains 12.6g of protein per 100g. This is 25% of the recommended daily value of 50g.

Is Farro good for weight loss?

Farro, pearled, dry has 367 calories per 100g. At 367 kcal per 100g, it is calorie-dense. Tracking portion sizes with an app like CalRay helps keep it within your daily goal.

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Calories in Farro, pearled, dry

Q: How many calories are in Farro?

Farro, pearled, dry contains 367 calories per 100g. A typical serving of 1 RACC (45g) provides 165 calories.

Q: How many carbs are in Farro?

Farro, pearled, dry contains 72.1g of carbohydrates per 100g.

Pearled farro cooks in 15 minutes but loses its bran, trading ancient-grain fiber for modern convenience.

367 kcal

per 100g

Protein 12.6g

Carbs 72.1g

Fat 3.1g

Fiber 7.31g

What makes farro so powerful?

Farro is an ancient wheat that fed the Roman legions, but the pearled version on shelves today is a compromise. True farro (Triticum dicoccum) has a tough husk that clings to the grain, requiring mechanical dehulling. However, to reduce cooking time, producers often polish the grain further, removing the bran layer entirely—this is pearling. The process strips away a significant portion of the fiber, iron, and magnesium found in the intact whole grain. Chemically, this exposes the starchy endosperm, which is why pearled farro swells rapidly and achieves a tender, creamy texture in just 15 to 20 minutes, compared to the 45-plus minutes required for whole or semi-pearled varieties. Despite this loss, it retains a robust, nutty flavor and a satisfying chew, along with a respectable amount of protein. The term farro itself is legally ambiguous in the US, sometimes encompassing spelt or emmer, but the pearling process remains the same: sacrificing the outermost nutritional layers for culinary accessibility.

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Ancient Roman staple grain

Farro sustained Roman legions and remains one of the oldest cultivated grains in the world.

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Faster cooking trade-off

Pearling removes the bran layer, cutting cooking time to under 20 minutes but reducing fiber content.

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Distinct wheat species

True farro is typically emmer wheat, a distinct species from modern bread wheat or spelt.

💡 When & how to use it

Rinse pearled farro under cold water before cooking to remove surface starch. Use a 1:2.5 ratio of farro to water or broth, simmering for 15 to 20 minutes until tender. Drain any excess liquid. Because pearling removes some of the grain's natural fiber, pair it with high-fiber vegetables like kale or broccoli to balance the meal and slow carbohydrate absorption. Store dry farro in an airtight container in a cool, dark pantry for up to a year.

Calories by Serving Size

100g

367 kcal

P 12.6g C 72.1g F 3.1g

1 RACC (45g)

165 kcal

P 5.7g C 32.4g F 1.4g

200g

734 kcal

P 25.2g C 144.2g F 6.2g

50g

184 kcal

P 6.3g C 36.1g F 1.6g

Full Nutrition Facts

Per 100g — daily values based on a 2,000 calorie diet

Nutrition Facts

Serving size: 100g

Calories 367

% Daily Value*

Total Fat 3.1g 4%

Sodium 0.85mg 0%

Total Carbohydrate 72.1g 26%

Dietary Fiber 7.31g 26%

Protein 12.6g 25%

Calcium 25.9mg 2%

Iron 3.2mg 18%

Potassium 385mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How does Farro fit your daily goals?

🏃

73 min

Walking to burn 367 kcal

🎯

18%

of 2,000 kcal daily goal

💪

12.6g

protein (25% of daily 50g)

⚡

servings until 2,000 kcal

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Log Farro in CalRay — just snap a photo

CalRay's AI recognizes farro and hundreds of thousands of other foods from a photo. No manual lookup needed.

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Frequently Asked Questions

How many calories are in Farro, pearled, dry?

Farro, pearled, dry contains 367 calories per 100g. A standard serving of 1 RACC (45g) provides 165 calories. It is relatively calorie-dense, so portion control is important.

How much protein does Farro, pearled, dry have?

Farro, pearled, dry provides 12.6g of protein per 100g, which is 25% of the 50g daily recommended value. It is a good source of protein.

How many carbs are in Farro, pearled, dry?

Farro, pearled, dry contains 72.1g of carbohydrates per 100g . It also provides 7.31g of dietary fiber.

Is Farro, pearled, dry good for weight loss?

Farro, pearled, dry has 367 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its fiber content (7.31g/100g) also promotes fullness.

How do I track Farro, pearled, dry calories accurately?

The easiest way to track farro is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.