Farro is calorie-denser than other cooked grains at 170 per 100g, with 6g of protein. The chewy, nutty texture holds up well in salads and bowls. It's a favorite in restaurant grain bowls because it stays distinct under sauce instead of going mushy.
Calories scale with portion. Here's how a typical farro serving translates in your tracker:
Balanced — farro sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How farro stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at farro and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreFarro has approximately 170 calories per 100g (cooked). A typical serving — 1 cup, cooked (175g) — comes in at 298 calories.
6g of protein per 100g (cooked). That puts farro at roughly 3.5g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Farro sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.