Grains and PseudograinsBasic Food

Farro grain

Dry or uncooked

Nutrition overview

1 serving · 45 g · Dry or uncooked

Farro grain provides 153 calories, 5.3 g protein, 34.1 g carbs, and 1.1 g fat per 1 serving · 45 g.

153

calories

Protein

5.3g

Carbs

34.1g

Fat

1.1g

Complete nutrition

Nutrient	Amount
Macronutrients
Protein	5.3 g
Total fat	1.1 g
Total carbohydrate (by difference)	34.1 g
Dietary fiber	5.3 g
Total sugars	3.1 g
Minerals
Calcium	15.3 mg
Iron	1.18 mg
Magnesium	53.5 mg
Phosphorus	140.4 mg
Potassium	161.2 mg
Sodium	1.0 mg
Zinc	0.97 mg
Copper	0.17 mg
Manganese	1.19 mg
Selenium	3.8 mcg
Vitamins
Vitamin A, RAE	0.0 mcg
Vitamin C	0.0 mg
Vitamin D (D2 + D3)	0.0 mcg
Vitamin E (alpha-tocopherol)	0.4 mg
Vitamin K1 (phylloquinone)	0.9 mcg
Thiamin (B1)	0.10 mg
Riboflavin (B2)	0.12 mg
Niacin (B3)	2.33 mg
Pantothenic acid (B5)	0.42 mg
Vitamin B6	0.10 mg
Folate, DFE	20.3 mcg
Vitamin B12	0.0 mcg
Other essential nutrient
Choline, total	5.9 mg

Practical calorie guide

1/4 cup dry of farro grain (45 g) has 153 calories.

Serving	Weight	Calories	Protein	Carbs	Fat
¼ serving	11.25 g	38	1.3 g	8.5 g	0.3 g
½ serving	22.5 g	77	2.6 g	17.1 g	0.5 g
1 serving	45 g	153	5.3 g	34.1 g	1.1 g
2 servings	90 g	306	10.6 g	68.3 g	2.2 g

Compare the default source-backed serving for each available variety or preparation.

Variety or preparation	Serving	Per serving	Per 100 g
Farro grain · Dry or uncooked	1/4 cup dry · 45 g	153 cal	340 cal
Bulgur · Dry or uncooked	1/4 cup dry · 35 g	122 cal	349 cal
Couscous, plain · Dry or uncooked	1/4 cup dry · 43.25 g	163 cal	376 cal
Wheat berries · Raw	1/4 cup dry · 48 g	155 cal	322 cal

Nutrition records and methodology

Primary calorie record

Whole grain farro

FoodData Central Branded Foods JSON

Record FDC-2508901 · 100% match

Contributing sources

FoodData Central Branded Foods JSON
USDA Agricultural Research Service · 2026-04-30
Open source
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses

Detailed source and derivation status is retained for every nutrient in this profile.

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