How many calories are in farro?

Dry pearled farro is 344 calories per 100g, so the quarter cup most packets call a serving is 45g and 155 calories. It roughly triples in weight as it cooks, which is why a finished bowl lands nowhere near that figure.

Is farro gluten free?

No. Farro is an ancient wheat, usually emmer, so it carries gluten and is out for anyone coeliac. The chewy texture people want from it is closest to barley, which is not gluten free either.

How much protein is in farro?

12.6g per 100g dry, which sits between dry pasta at 13g and dry oats at 13.2g per 100g. The 45g serving works out around 5.7g, so farro is a decent grain for protein rather than a remarkable one.

How much fiber does farro have?

7.3g per 100g dry, so a 45g serving brings 3.3g. Dry oats carry considerably more at 10.1g per 100g, and dry pasta much less at 3.2g. Most of farro's comes from the bran the pearling process leaves behind.

Why do farro calories look so high?

Because this row is dry grain and most figures people compare it against are cooked. Farro is 344 calories per 100g dry against dry rice at 360 per 100g, which is the fair comparison. Cooked rice is 130 calories per 100g, and cooked farro lands in that neighbourhood once the water is in.

Pearled, semi-pearled or whole farro?

Pearled is what these figures describe and what most shops sell: the bran is polished off, so it simmers in 20 to 30 minutes with no soak. Whole farro keeps the bran, wants an overnight soak and carries more than the 7.3g of fiber per 100g here. Semi-pearled splits the difference.

Is farro good for weight loss?

Weigh it dry and it works well. 45g of dry farro is 155 calories and swells to about a cup and a half cooked, which is a lot of bowl for the number. Weighing it cooked is where people go wrong, because 100g cooked and 100g dry are not the same food.

Is farro keto-friendly?

No. Net carbs are 64.8g per 100g dry, so even the small 45g serving is about 29g, and that is before anything goes on top of it.

How do you cook farro?

Simmer pearled farro in three parts water to one part grain for 20 to 30 minutes, then drain the rest off like pasta. It is meant to stay chewy; if it has gone soft it has gone too far. Cooked farro keeps five days and is better cold in a salad than reheated.

All Foods

Calories in Farro

USDA Verified · FDC 2710828 · Sep 2026

155 calories

per 1/4 cup dry (45g)

12.6g

Protein

72.1g

Carbs

3.1g

Fat

7.3g

Fiber

Per 100g dry

Log Farro in one photo

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