Calories in Farro, pearled, dry, raw
Generic food Dried or dry Grains and Pasta
Farro, pearled, dry, raw contains 344 kcal per 100 g. A typical serving of reference amount, racc (45 g) provides about 155 kcal.
Roughly 79% of its calories come from carbohydrates, with 14% from protein and 8% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 113% of the Daily Value for manganese, 52% of the Daily Value for copper and 36% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 344 kcal | |
| Total fat M | 3.1 g | 4% |
| Saturated fat | not reported | |
| Sodium M | 0.85 mg | 0% |
| Total carbohydrates C | 72.1 g | 26% |
| Dietary fiber M | 7.3 g | 26% |
| Total sugars | not reported | |
| Protein C | 12.6 g | 25% |
| Thiamin (B1) M | 0.38 mg | 31% |
| Niacin (B3) M | 5.8 mg | 36% |
| Vitamin B6 M | 0.24 mg | 14% |
| Biotin (B7) M | 5.5 µg | 18% |
| Calcium M | 25.9 mg | 2% |
| Iron M | 3.2 mg | 18% |
| Magnesium M | 119 mg | 28% |
| Phosphorus M | 368 mg | 29% |
| Potassium M | 385 mg | 8% |
| Zinc M | 4 mg | 36% |
| Copper M | 0.47 mg | 52% |
| Manganese M | 2.6 mg | 113% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 79%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.6 gabove the median for cereal grains and pasta (median 9 g)
- Fiber7.3 gabove the median for cereal grains and pasta (median 3.9 g)
- Fat3.1 gabove the median for cereal grains and pasta (median 1.7 g)
- Sodium0.85 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
- Water10.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 61.7 g |
|---|
Other components (3)
| Water M | 10.5 g |
|---|---|
| Nitrogen M | 2.2 g |
| Ash M | 1.7 g |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sorghum, whole grain, white, dry, raw Dried or dry | 341 | 10.1 g | 73.6 g | 4.2 g |
| Noodles, egg, spinach, enriched, dry Dried or dry | 382 | 14.6 g | 70.3 g | 4.6 g |
| Einkorn, grain, dry, raw Dried or dry | 346 | 15.1 g | 68.7 g | 3.8 g |
| Pasta, whole-wheat, dry Dried or dry | 352 | 13.9 g | 73.4 g | 2.9 g |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry Dried or dry | 362 | 13.5 g | 73.1 g | 2.7 g |
| Couscous, dry Dried or dry | 376 | 12.8 g | 77.4 g | 0.64 g |
| Wild rice, dry, raw Dried or dry | 359 | 12.8 g | 75.7 g | 1.7 g |
| Macaroni, vegetable, enriched, dry Dried or dry | 367 | 13.1 g | 74.9 g | 1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry farro?
100 g of dried or dry farro has 344 kcal. Reference amount, racc (45 g): about 155 kcal.
Is dried or dry farro high in protein?
Dried or dry farro contains 12.6 g of protein per 100 g (25% of the 50 g Daily Value), or 5.7 g in reference amount, racc (45 g). About 14% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in dried or dry farro?
Dried or dry farro has 72.1 g of total carbohydrates per 100 g, including 7.3 g of fiber.
How much fat is in dried or dry farro?
Dried or dry farro contains 3.1 g of fat per 100 g.
What vitamins and minerals does dried or dry farro contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (113% DV), copper (52% DV), Niacin (B3) (36% DV), zinc (36% DV) and Thiamin (B1) (31% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry farro?
100 g contains 0.85 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2710828. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.