Farro, dry has 335 kcal and 14 g protein per 100 g dry. With 10 g fiber, fiber provides a caloric discount: roughly 2 kcal/g instead of 4. Cooking roughly triples the weight for most whole grains. Higher whole grain intake is linked to reduced all-cause mortality (Reynolds et al., Lancet 2019). Weigh cooked portions for accuracy.
How should I track Farro, dry?
Farro, dry is high in fiber. The key to tracking Farro, dry is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.