Farro vs Barley: Calories and Nutrition Compared (2026)

Farro contains 4.5 g of protein, which is higher than Barley's 2.3 g. Farro has 127 calories, while Barley has slightly fewer at 123 calories.

Farro and Barley are both ancient grains known for their nutritional benefits. This comparison highlights their calorie counts, protein content, and carbohydrate levels.

What Is the Difference Between Farro and Barley?

Farro is a type of ancient wheat grain that is often used in salads and soups. It is known for its nutty flavor and chewy texture. Barley is a cereal grain that is commonly used in soups, stews, and as a base for salads. It has a mild flavor and is often praised for its health benefits.

Farro vs Barley: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of Farro and Barley.

Nutrient (per 100 g)	Farro (cooked)	Barley (cooked, pearled)
Calories	127 kcal	123 kcal
Protein	4.5 g	2.3 g
Carbs	26.4 g	28.2 g
Sugar	0.5 g	0.3 g
Fat	0.9 g	0.4 g
Fiber	3.5 g	3.8 g
Sodium	4 mg	3 mg

Which Is Better, Farro or Barley?

For weight loss: Farro has 127 calories per 100 g, while Barley has 123 calories. The difference is minimal, making both suitable for a weight loss diet.

For muscle and protein: Farro offers 4.5 g of protein per 100 g, which is significantly higher than Barley's 2.3 g. This makes Farro a better choice for muscle building.

For low-carb or low-sugar: Barley has 28.2 g of carbs and 0.3 g of sugar, while Farro has 26.4 g of carbs and 0.5 g of sugar. Barley is slightly higher in carbs.

How to Track Farro and Barley Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Farro has 4.5 g of protein, while Barley has 2.3 g of protein.

Which has fewer calories?

Barley has 123 calories, while Farro has 127 calories.

What are the carbohydrate contents?

Farro has 26.4 g of carbs, while Barley has 28.2 g of carbs.

How much sugar is in each grain?

Farro contains 0.5 g of sugar, and Barley contains 0.3 g of sugar.

What is the fiber content in Farro and Barley?

Farro has 3.5 g of fiber, while Barley has 3.8 g of fiber.

What is the fat content in each grain?

Farro has 0.9 g of fat, while Barley has 0.4 g of fat.

Key Takeaways

• Farro has 127 calories per 100 g.
• Barley has 123 calories per 100 g.
• Farro contains 4.5 g of protein.
• Barley contains 2.3 g of protein.
• Farro has 3.5 g of fiber.
• Barley has 3.8 g of fiber.