⏱ 45 min totalFarro Salad
Per 1 serving · 357 g · 14 ingredients
of a 2,000 cal day
- Protein17g15% of calories
- Carbs42g37% of calories
- Fat25g48% of calories
At a glance
One serving of Farro Salad (357 g) has 452 calories, with 17 g of protein, 42 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (34% DV), dietary fiber (23% DV) and Vitamin C (27% DV). Keep an eye on sodium and saturated fat, which provide 65% and 22% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber23%
- Vitamin C27%
- Vitamin K141%
- Vitamin B625%
- Calcium23%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin E18%
- Thiamine12%
- Folate (B9)14%
- Potassium10%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium65%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¼ cup uncooked Farro
- 🥄¼ tsp Salt
½ leaf Bay leaf
¾ cup Vegetable broth
1 tbsp Olive oil
1 tsp Lemon juice
2 tbsp Parmesan cheese
2 tbsp Pistachios
½ cup Arugula
2 tbsp Parsley
2 tbsp, chopped Basil
2 tbsp Spearmint
¼ cup cherry tomatoes Cherry tomatoes
⅛ cup slices Radishes
Directions
- 1
Combine the farro, salt, whole bay leaves, and vegetable broth in a medium saucepan. Bring to a gentle simmer, then cook uncovered until the farro is tender and most liquid is absorbed, about 30 minutes; add a splash of water if the pot dries out before the grains are done. Drain any excess, spread on a tray to cool slightly, and discard the bay leaves.
- 2
In a large bowl, whisk the olive oil and lemon juice until blended.
- 3
Add the cooked farro to the bowl with the dressing and toss to coat. Mix in the Parmesan and pistachios, then gently fold in the arugula, parsley, basil, mint, cherry tomatoes, and radishes. Taste and adjust seasoning as needed.
Vitamins & minerals
Amounts for 1 serving (357 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 123 μg | 14% |
| Vitamin C | 24 mg | 27% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 169 μg | 141% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 56 μg | 14% |
| Vitamin B12 | 0.1 μg | 6% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 8 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 229 mg | 23% |
| Iron | 5 mg | 66% |
| Potassium | 484 mg | 10% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 181 mg | 26% |
| Zinc | 1 mg | 9% |
| Copper | 0.3 mg | 36% |
| Manganese | 0.5 mg | 20% |
| Selenium | 4 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 38 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 907 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 958 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 22 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.2 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 | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 452 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Farro Salad?
One serving of Farro Salad (1 serving) has 452 calories, which works out to 127 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Farro Salad high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 15% 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 Farro Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Farro Salad?
1500 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Farro Salad?
4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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