Farro
An ancient wheat with a chewy bite, giving 7 g protein and 5 g fibre per cooked cup.
Nutrition per 100 g
Standardised to 100 g of farro, cooked for fair comparison. Typical serving: 1 cup cooked (170 g) — 200 kcal per 170 g serving.
| Nutrient | Per 100 g | Per serving (170 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 118 kcal | 200 kcal | 100 kcal |
| Protein | 4.1 g | 7 g | 3.5 g |
| Carbohydrate | 25.3 g | 43 g | 21.5 g |
| Fat | 0.9 g | 1.5 g | 0.8 g |
| Fibre | 2.9 g | 5 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of farro, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (170 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.13 mg | 0.22 mg | <1% |
| Vitamin K | 0.1 µg | 0.17 µg | <1% |
| Thiamin | 0.063 mg | 0.11 mg | 5% |
| Riboflavin | 0.027 mg | 0.046 mg | 2% |
| Niacin | 0.98 mg | 1.7 mg | 6% |
| Vitamin B6 | 0.051 mg | 0.087 mg | 3% |
| Folate | 15 µg | 25.5 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.37 mg | 0.63 mg | 7% |
| Choline | 3.3 mg | 5.6 mg | <1% |
| Minerals | |||
| Calcium | 8 mg | 13.6 mg | <1% |
| Iron | 0.38 mg | 0.65 mg | 2% |
| Magnesium | 8 mg | 13.6 mg | 2% |
| Phosphorus | 22 mg | 37.4 mg | 2% |
| Potassium | 58 mg | 98.6 mg | 1% |
| Sodium | 5 mg | 8.5 mg | <1% |
| Zinc | 0.26 mg | 0.44 mg | 2% |
| Selenium | 27.5 µg | 46.8 µg | 50% |
| Copper | 0.041 mg | 0.07 mg | 5% |
| Manganese | 0.084 mg | 0.14 mg | 4% |
Source: USDA FoodData Central — Couscous, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat farro?
- More protein than rice with a far better texture in salads.
- Holds dressing without going soggy, so batch-cooking works.
- Pearled farro cooks in about 20 minutes.
How to include it
- Cook in stock rather than water for a better base flavour.
- Toss warm with roasted squash, feta and parsley.
- Use in soups in place of pasta.
Things to consider
- Contains gluten — unsuitable for coeliac disease.
- Pearled versions lose some bran and fibre compared with whole farro.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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