Farro: Calories, Nutrition Facts, and Health Benefits (2026)

Farro provides 252 calories per 1 cup cooked (194 g), along with 9.7 g of protein and 6.8 g of fiber. It has a glycemic index of about 45, making it a moderate choice for blood sugar management.

This page explores the nutritional profile of farro, a whole grain known for its health benefits. We will cover its calorie content, macronutrient breakdown, and how it compares to other grains.

Farro Nutrition Facts (Per Serving and Per 100 g)

The following table details the nutrition facts for farro per 1 cup cooked (194 g) and per 100 g.

Values are for 1 cup cooked (194 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	252	130	13%
Protein	9.7 g	5.0 g	19%
Carbohydrates	50.4 g	26.0 g	18%
Fiber	6.8 g	3.5 g	24%
Sugar	0.8 g	0.4 g	-
Fat	1.7 g	0.9 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	116 mg	60 mg	2%
Magnesium	78 mg	40 mg	18%
Iron	2.91 mg	1.50 mg	16%

About 79% of farro calories come from carbohydrates, 15% from protein and 6% from fat.

Farro by Health Goal

Here, we evaluate how farro aligns with various dietary goals, including weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Fair	252 calories per serving with 6.8 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 20 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	6.8 g fiber per serving supports regularity
Heart health	Good	Potassium (116 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (9.7 g) than most plant foods

Farro and Blood Sugar

Glycemic index: 45. Glycemic load: 20 per serving.

Farro has a glycemic index of about 45 and a glycemic load of around 20 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Farro Compares to Other Grains

The comparison table illustrates how farro stacks up against other common grains in terms of nutrition.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Farro	130	5.0	3.5	26.0
Quinoa	120	4.4	2.8	21.3
Barley	123	2.3	3.8	28.2
Bulgur	83	3.1	4.5	18.6

Farro Myths, Checked

Farro is gluten-free , False. Farro is an ancient wheat and contains gluten.

Farro and spelt are the same , Misleading. Both are ancient wheats and similar, but they are different species.

How to Track Farro

Grains swell as they cook, so a cup of cooked farro is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log farro accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of farro?

One cup of cooked farro contains 252 calories. This makes it a relatively moderate calorie option compared to other grains.

Is farro good for weight loss?

Farro can be beneficial for weight loss due to its high fiber content, which is 6.8 g per cup. This fiber helps promote satiety and can aid in managing hunger.

Can people with diabetes eat farro?

People with diabetes can include farro in their diet, as it has a glycemic index of about 45. This indicates a slower rise in blood sugar levels compared to high-GI foods.

How much protein is in farro?

Farro contains 9.7 g of protein per cup, making it a good source of plant-based protein. This can be particularly beneficial for those following vegetarian or vegan diets.

Is farro high in sugar?

Farro is low in sugar, with only 0.8 g per cup. This makes it a suitable option for those looking to reduce their sugar intake.

Is farro a type of wheat?

Yes, farro is a type of wheat, specifically an ancient grain. It is often used in salads, soups, and as a side dish.

Key Takeaways

• Farro contains 252 calories per 1 cup cooked.
• It has 9.7 g of protein and 6.8 g of fiber.
• The glycemic index of farro is about 45.
• Farro provides 0.8 g of sugar per serving.
• It contains 116 mg of potassium and 78 mg of magnesium.
• Farro is a type of wheat and is considered an ancient grain.