Farro
Farro, pearled, dry, raw
Nutrition facts per 100 g · edible portion
Cereals And Cereal ProductsDietary labels are inferred automatically from Farro, pearled, dry, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 28/100
How many beneficial nutrients Farro, pearled, dry, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Farro, pearled, dry, raw come from — the split across carbs, fat & protein.
79% from carbs
-
Carbs 79%72.1 g per serving
-
Fat 8%3.1 g per serving
-
Protein 14%12.6 g per serving
What Farro, pearled, dry, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 72.1 g | |
| Dietary Fiber | 7.3 g | |
| Starch | 61.7 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 3.1 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 12.6 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | ~ | — |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | ~ | — |
| Niacin (B3) | 5.8 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | ~ | — |
| Vitamin B12 | ~ | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 25.9 mg | |
| Iron | 3.2 mg | |
| Magnesium | 118.8 mg | |
| Phosphorus | 367.5 mg | |
| Potassium | 385.4 mg | |
| Sodium | 0.8 mg | |
| Zinc | 4.0 mg | |
| Copper | 0.5 mg | |
| Manganese | 2.6 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.7 g | — |
About Farro, pearled, dry, raw
Farro is a hearty ancient wheat grain with a satisfyingly chewy bite and a warm, nutty, slightly earthy flavor that has anchored Italian and Mediterranean cooking for thousands of years. The name actually covers three related hulled wheats - einkorn (farro piccolo), emmer (farro medio), and spelt (farro grande) - with emmer being the type most often sold as farro today. As a whole grain it delivers fiber, plant protein, iron, and magnesium for roughly 200 calories per cooked cup, though it does contain gluten and is not suitable for a gluten-free diet.
Farro comes whole, semi-pearled, or pearled; the more-pearled versions cook faster but keep less of the nutritious bran. It simmers up tender yet chewy in about 25 to 40 minutes, making it a natural fit for grain bowls, hearty salads, soups, and creamy risotto-style farrotto. Toasting the dry grains in a pan before cooking coaxes out an even deeper, nuttier flavor. Cooked farro keeps for days in the fridge, so a single batch becomes an easy make-ahead base for meals all week.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Farro, pearled, dry, raw?
There are 367 calories in 100 g of Farro, pearled, dry, raw.
How much protein is in Farro, pearled, dry, raw?
Farro, pearled, dry, raw contains 12.6 g of protein per 100 g.
How many carbs are in Farro, pearled, dry, raw?
Farro, pearled, dry, raw has 72.1 g of carbohydrates per 100 g.
How much fat is in Farro, pearled, dry, raw?
Farro, pearled, dry, raw provides 3.1 g of total fat per 100 g.
What is Farro, pearled, dry, raw a good source of?
Farro, pearled, dry, raw is an excellent source of Manganese (113% DV), Copper (52% DV), Niacin (B3) (36% DV), Zinc (36% DV), Thiamin (B1) (31% DV) and Phosphorus (29% DV) and a good source of Iron and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related cereals and cereal products
Compare Farro, pearled, dry, raw with…
- Farro, pearled, dry, raw vs Rice, white, long-grain, regular, raw, unenriched
- Farro, pearled, dry, raw vs Rice, white, glutinous, raw
- Farro, pearled, dry, raw vs Rice, white, long-grain, regular, raw, enriched
- Farro, pearled, dry, raw vs Rice bran, crude
- Farro, pearled, dry, raw vs Bread, cracked-wheat
- Farro, pearled, dry, raw vs Fast foods, corn on the cob with butter