Grains And Cereals • Deep Nutrition Analytics
Farro, pearled, dry, raw
As a recognized grains and cereals, Farro, pearled, dry, raw delivers 367 calories per 100g, with energy primarily anchored by carbohydrates (72.1g) to support daily activity. Notably, a single 100g serving delivers an exceptional 113% DV of Manganese (2.6 mg), making it an elite dietary source. Despite a higher energy concentration (3.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 12.6 g
- Carbohydrates
- 72.1 g
- Fat
- 3.1 g
- Fiber
- 7.3 g
Carbohydrate Quality & Sustained Energy
Farro, pearled, dry, raw delivers 72.1g of carbohydrates balanced with 7.3g of fiber, yielding 64.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 3.1 g |
| Fiber, total dietary | 7.3 g |
| Energy (Atwater General Factors) | 367 kcal |
| Protein | 12.6 g |
| Carbohydrate, by difference | 72.1 g |
| Energy (Atwater Specific Factors) | 344 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.6 mg |
| Copper | 0.5 mg |
| Zinc | 4 mg |
| Phosphorus | 368 mg |
| Magnesium | 119 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 119 mg |
| Phosphorus, P | 368 mg |
| Potassium, K | 385 mg |
| Sodium, Na | 0.8 mg |
| Zinc, Zn | 4 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 2.6 mg |
| Calcium, Ca | 25.9 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 2.2 g |
| Thiamin | 0.4 mg |
| Niacin | 5.8 mg |
| Ash | 1.7 g |
| Starch | 61.7 g |
| Biotin | 5.5 µg |
| Water | 10.5 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 119 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Serving calculator
Common serving sizes
- Serving45 g
Compare Farro, pearled, dry, raw with Category Peers
Teff, uncooked vs Farro, pearled, dry, raw
Compared to Teff, uncooked, Farro, pearled, dry, raw has 9% less fiber and 0% lower calories per 100g.
Corn grain, yellow vs Farro, pearled, dry, raw
Compared to Corn grain, yellow, Farro, pearled, dry, raw has 0% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Farro, pearled, dry, raw?
A standard 100-gram serving of Farro, pearled, dry, raw contains 367 calories (1536 kJ), alongside 12.6g of protein, 72.1g of carbohydrates, and 3.1g of fat.
In common serving sizes:- 45g: ~165 kcal
Is Farro, pearled, dry, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 64.8g of net carbs per 100g (72.1g total carbs minus 7.3g fiber), consuming Farro, pearled, dry, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Farro, pearled, dry, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Farro, pearled, dry, raw are:
- Manganese: 2.6 mg (113% of your daily value)
- Copper: 0.47 mg (52% of your daily value)
- Zinc: 3.97 mg (36% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2710828).