⏱ 60 min total

Apple Farro Salad

Name: Apple Farro Salad
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ cup Farro; ¼ cup uncooked Farro; ½ cup Vegetable broth; ⅛ tsp Salt; ¼ leaf Bay leaf; ¼ shallot (medium) Shallots; 1 ½ tbsp Olive oil; ¾ tbsp Apple cider vinegar; ¼ tbsp Dijon mustard; ½ tsp Honey; ¼ dash Black pepper; ½ cup Arugula; ¼ medium Apple; 2 tbsp Parmesan cheese; 1 tbsp, chopped Basil; ½ tbsp Parsley; ¼ oz (19 halves per oz) Pecans

Per 1 serving · 337 g · 17 ingredients

Calories

650

33%
of a 2,000 cal day

Protein
19g
12% of calories
Carbs
78g
47% of calories
Fat
31g
41% of calories

Portion

At a glance

One serving of Apple Farro Salad (337 g) has 650 calories, with 19 g of protein, 78 g of carbohydrates and 31 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (39% DV), dietary fiber (37% DV) and Vitamin E (21% DV). Keep an eye on sodium and saturated fat, which provide 46% and 25% of the daily value.

Per 100 g

193cal

medium energy density

Protein per 100 cal

Net carbs

68g

carbs minus fiber

Fiber

11g

10 g sugar

High in

20%+ of the daily value

Protein39%
Dietary fiber37%
Vitamin E21%
Vitamin K56%
Iron65%

Good source of

10–19% of the daily value

Calcium18%
Phosphorus17%
Copper11%
Manganese19%

Watch

20%+ of the daily value

Sodium46%
Saturated fat25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min

1
Combine the farro, vegetable broth, salt, and bay leaf in a medium saucepan. Bring to a boil, then reduce to a gentle simmer and cook, stirring occasionally, until the farro is tender and most liquid is absorbed, 25 to 35 minutes; add hot water in small splashes if the pot looks dry before the farro is done. Drain any excess liquid, discard the bay leaf, and spread the farro in a large bowl to cool slightly.
2
Place the olive oil and sliced shallot in a small saucepan over medium heat. When bubbling starts, lower heat to medium-low and cook, stirring occasionally, until the shallots are evenly golden and crisp, 15 to 20 minutes; transfer shallots to a paper-towel-lined plate, season lightly with salt, and let the flavored oil cool to room temperature.
3
Whisk the cooled shallot oil with the cider vinegar, Dijon, and honey until emulsified; season to taste with salt and black pepper.
4
In a large bowl, combine the cooled farro, crispy shallots, arugula, chopped apple, Parmesan, basil, parsley, and pecans. Drizzle with the dressing and toss gently to coat; adjust seasoning to taste and serve.

Vitamins & minerals

Amounts for 1 serving (337 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	52 μg	6%
Vitamin C	8 mg	8%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	67 μg	56%
Thiamine	0 mg	3%
Riboflavin (B2)	0 mg	3%
Niacin	0.3 mg	2%
Vitamin B6	0.1 mg	5%
Folate (B9)	22 μg	6%
Vitamin B12	0.1 μg	6%
Pantothenic acid	0.2 mg	5%
Choline	10 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	184 mg	18%
Iron	5 mg	65%
Potassium	385 mg	8%
Magnesium	28 mg	7%
Phosphorus	117 mg	17%
Zinc	1 mg	8%
Copper	0.1 mg	11%
Manganese	0.4 mg	19%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	0.4 g	—
Beta carotene	344 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	4 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	19 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	22 μg	—
Serine	0.3 g	—
Starch	0.1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 650 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

123min
Walking (3.5 mph)
78min
Cycling (moderate)
54min
Running (6 mph)
91min
Swimming laps

Common questions

How many calories are in Apple Farro Salad?

One serving of Apple Farro Salad (1 serving) has 650 calories, which works out to 193 calories per 100 g. That is about 33% of a 2,000-calorie day.

Is Apple Farro Salad high in protein?

It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Apple Farro Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Apple Farro Salad?

1047 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Apple Farro Salad?

10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (337 g)

Calories650

% Daily Value*

Total fat 31g	39%
Saturated fat 5g	25%
Trans fat 0g
Cholesterol 7.2mg	2%
Sodium 1,047mg	46%
Total carbohydrate 78g	28%
Dietary fiber 11g	37%
Total sugars 10g
Protein 19g

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

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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