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[N]extrient

Farro Pearled Dry (Raw)

SR Legacy·Comprehensive Reference Data

Farro, pearled, dry, raw

Cereal Grains and Pasta

A 100g serving covers 113% of the daily recommended Manganese, making Farro Pearled Dry (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (12.6g), fat (3.1g), and carbohydrates (72.1g) per 100g. With only 1mg of sodium, Farro Pearled Dry (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Farro Pearled Dry (Raw) provides 7.3g of dietary fiber per 100g (26% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Farro Pearled Dry (Raw) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories0kcal
Protein12.6G
Fat3.1G
Carbs72.1G
Fiber7.3G

Calorie Distribution

367kcal
  • Protein14%12.6 g
  • Fat8%3.1 g
  • Carbs79%72.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water10.5G
Protein12.6G
Total lipid (fat)3.1G
Carbohydrate, by difference72.1G
Fiber, total dietary7.3G
Thiamin0.38MG
Niacin5.8MG
Vitamin B-60.23MG
Calcium, Ca25.9MG
Iron, Fe3.2MG
Magnesium, Mg119MG
Phosphorus, P368MG
Potassium, K385MG
Sodium, Na0.84MG
Zinc, Zn4.0MG
Copper, Cu0.47MG
Manganese, Mn2.6MG
Energy (Atwater General Factors)367KCAL
Energy (Atwater Specific Factors)344KCAL
Nitrogen2.2G
Ash1.7G
Starch61.7G
Biotin5.5UG

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Flour Spelt Whole Grain

14.475g protein

Sorghum Whole Grain White Dry (Raw)

10.08125g protein

Khorasan Grain Dry (Raw)

14.75573g protein

Wild Rice Dry (Raw)

12.7875g protein

Bulgur Dry (Raw)

11.75625g protein

Einkorn Grain Dry (Raw)

15.11719g protein

Nutrient Highlights

  • Farro Pearled Dry (Raw) is a excellent source of Zinc (36% DV) — see top foods ranked by Zinc
  • Farro Pearled Dry (Raw) is a excellent source of Magnesium (28% DV) — see top foods ranked by Magnesium
  • Farro Pearled Dry (Raw) is a excellent source of Fiber (26% DV) — see top foods ranked by Fiber
  • Farro Pearled Dry (Raw) is a excellent source of Protein (25% DV) — see top foods ranked by Protein
  • Farro Pearled Dry (Raw) is a good source of Iron (18% DV) — see top foods ranked by Iron

Dietary Considerations

  • Farro Pearled Dry (Raw) is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (7.3g) and low fat profile makes Farro Pearled Dry (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Farro Pearled Dry (Raw) provides 3.2mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 6% (#496 of 8,262)
  • Magnesium: top 6% (#496 of 8,262)
  • Iron: top 15% (#1,239 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories0
% Daily Value*
Total Fat 3.1G4%
Cholesterol 0mg0%
Sodium 0.84MG0%
Total Carbohydrate 72.1G26%
Dietary Fiber 7.3G26%
Total Sugars 0
Protein 12.6G25%
Vitamin D 0mcg0%
Calcium 25.9MG2%
Iron 3.2MG18%
Potassium 385MG8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 2710828.

View on USDA FoodData Central →