Quinoa vs Farro: Calories and Nutrition Compared (2026)

Quinoa has 120 calories and 4.4 g of protein, while farro has 127 calories and 4.5 g of protein. Farro is slightly higher in protein and calories.

Quinoa and farro are both nutritious grains often used in various dishes. This comparison highlights their key nutritional differences, focusing on calories, protein, and other important factors.

What Is the Difference Between Quinoa and Farro?

Quinoa is a gluten-free seed that is often cooked and consumed like a grain. It is known for its high protein content and essential amino acids. Farro is an ancient whole grain that is commonly used in Mediterranean cuisine. It has a nutty flavor and is rich in fiber and nutrients.

Quinoa vs Farro: Nutrition Side by Side

The following table provides a side-by-side comparison of quinoa and farro's nutritional profiles.

Nutrient (per 100 g)	Quinoa (cooked)	Farro (cooked)
Calories	120 kcal	127 kcal
Protein	4.4 g	4.5 g
Carbs	21.3 g	26.4 g
Sugar	0.9 g	0.5 g
Fat	1.9 g	0.9 g
Fiber	2.8 g	3.5 g
Sodium	7 mg	4 mg

Which Is Better, Quinoa or Farro?

For weight loss: Quinoa has 120 calories per 100 g, while farro has 127 calories. Quinoa may be a slightly better option for those focused on calorie reduction.

For muscle and protein: Farro contains 4.5 g of protein per 100 g, while quinoa has 4.4 g. Farro is marginally higher in protein content.

For low-carb or low-sugar: Quinoa has 21.3 g of carbs and 0.9 g of sugar, while farro has 26.4 g of carbs and 0.5 g of sugar. Quinoa is lower in both carbs and sugar.

How to Track Quinoa and Farro Accurately

It's easy to misjudge portion sizes and macros when preparing grains, leading to unexpected calorie counts. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only and should not be considered 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 per 100 g, while quinoa has 4.4 g. Therefore, farro contains slightly more protein.

Which has fewer calories?

Quinoa has 120 calories per 100 g, whereas farro has 127 calories. Quinoa has fewer calories.

What are the carbohydrate contents?

Quinoa contains 21.3 g of carbs per 100 g, while farro contains 26.4 g of carbs. Quinoa has lower carbohydrate content.

How much sugar is in each grain?

Quinoa has 0.9 g of sugar per 100 g, and farro has 0.5 g. Farro has less sugar.

What is the fiber content in quinoa and farro?

Quinoa contains 2.8 g of fiber per 100 g, while farro contains 3.5 g. Farro has more fiber.

How much fat do they contain?

Quinoa has 1.9 g of fat per 100 g, and farro has 0.9 g. Quinoa has more fat.

Key Takeaways

• Quinoa has 120 calories per 100 g.
• Farro has 127 calories per 100 g.
• Quinoa contains 4.4 g of protein per 100 g.
• Farro contains 4.5 g of protein per 100 g.
• Quinoa has 21.3 g of carbs per 100 g.
• Farro has 26.4 g of carbs per 100 g.