Calories in Farro: Full Nutrition Breakdown

Farro is an ancient grain from the wheat family, also known as emmer wheat, prized for its nutty flavor and chewy texture. One cup of cooked farro provides about 200 calories along with 8 grams of protein and 5 grams of fiber, making it a nutrient-dense grain option. It is also a good source of magnesium, iron, and B vitamins.

Calories by serving size:

Farro retains its pleasantly chewy texture even after cooking, which makes it a popular choice for grain bowls, salads, soups, and risotto-style dishes. It has a lower glycemic index than many refined grains, meaning it provides a more sustained release of energy. Like other whole grains, farro delivers important minerals and vitamins that support overall health.

Frequently Asked Questions (FAQ)

How does farro compare to quinoa in calories and nutrition?

Farro and quinoa are very similar in calories, with farro providing about 200 calories per cooked cup compared to quinoa's 222 calories. Quinoa has a slight edge in protein at 8.1 grams and is a complete protein containing all nine essential amino acids, while farro's protein is not complete. However, farro tends to have a chewier texture and nuttier flavor that many people prefer in salads and grain bowls.

How does farro compare to brown rice?

Farro provides roughly the same number of calories as brown rice — about 200 versus 216 per cooked cup — but offers more protein at 8 grams compared to brown rice's 5 grams. Farro also has a slightly higher fiber content and a notably chewier texture. Brown rice has the advantage of being naturally gluten-free, while farro contains gluten.

Is farro gluten-free?

No, farro is not gluten-free. Farro is a type of wheat, specifically emmer wheat, and contains gluten proteins. People with celiac disease or gluten sensitivity must avoid farro entirely. Gluten-free alternatives with a similar chewy texture include quinoa, buckwheat, and millet.

What is the protein and fiber content of farro?

One cup of cooked farro provides approximately 8 grams of protein and 5 grams of fiber, both of which are higher than what you would find in most refined grains. The protein content is comparable to quinoa, and the fiber helps promote digestive health and satiety. These nutritional qualities make farro a particularly filling grain choice.

How do you cook farro?

To cook farro, use a ratio of about 1 cup dry farro to 2.5–3 cups of water or broth, and simmer for 20–30 minutes for pearled farro or up to 40 minutes for whole farro. Pearled farro has had some of its bran removed and cooks faster, while whole farro retains all of its bran and has more fiber. You can also soak whole farro overnight to reduce cooking time by about 10 minutes.