OpenNutrition

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Farro

Farro

EverydayDry

Farro is an ancient wheat grain that has been a staple of Mediterranean cuisine for thousands of years. This hearty whole grain is characterized by its nutty flavor and chewy texture when cooked, offering higher protein content than modern wheat varieties. Available in whole, semi-pearled, and pearled forms, farro provides substantial fiber, iron, and B vitamins while maintaining a lower gluten content than common wheat, though it is not gluten-free.

Macro Impact

A 1/4 cup serving contains 184 calories, 6g protein, 36g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 184 calories?
Walking3.5 mph, moderate pace
43 min
YogaModerate effort, gentle pace
31 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
21 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size1/4 cup (50 g)
Amount per serving
Calories184
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.4g
Cholesterol0mg
0%
Sodium0.4mg
0%
Total Carbohydrate36g
13%
Dietary Fiber4g
13%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium13mg
1%
Iron2mg
9%
Potassium193mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
36 / 275 g
13%
Fiber
4 / 28 g
13%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
32 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
5%
Omega 9
0 g
Protein
Protein
6 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
17%
Valine
0 / 2 g
13%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
3 / 15 mg
19%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
0 / 2 mcg
0%
Folate
16 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
0%
Minerals
Calcium
13 / 1k mg
1%
Copper
0 / 1 mg
26%
Iron
2 / 13 mg
12%
Magnesium
60 / 370 mg
16%
Manganese
1 / 2 mg
63%
Phosphorous
184 / 700 mg
26%
Potassium
193 / 3k mg
6%
Selenium
20 / 55 mcg
36%
Sodium
0 / 2.3k mg
0%
Zinc
2 / 10 mg
21%
Chromium
1 / 30 mcg
2%
Molybdenum
10 / 45 mcg
22%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Farro, pearled, dry, raw. USDA Foundational Foods. FDC ID 2710828.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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