Farro vs Spelt: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Spelt is generally healthier
Spelt comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more fiber (10.7g vs 7g), less sugar (1.8g vs 1.9g), less sodium (3mg vs 4mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Farro
327 kcal
More Protein
Farro
17g
More Fiber
Spelt
10.7g
Less Sugar
Spelt
1.8g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Farro
Spelt
Diet Compatibility
Farro
Spelt
When to Choose Farro
- ✓Lower in calories (327 vs 404)
- ✓Higher in protein (17g vs 17g)
- ✓Lower in carbs (65g vs 68g)
Common Uses
When to Choose Spelt
- ✓More fiber (10.7g vs 7g)
- ✓Less sugar (1.8g vs 1.9g)
- ✓Lower sodium (3mg vs 4mg)
Common Uses
Farro vs Spelt: Nutritional Analysis
Spelt is more calorie-dense at 404 calories per 100g compared to 327 for Farro, a difference of 77 calories. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Farro and Spelt tell different nutritional stories. Farro provides 65g of carbohydrates, 2.4g of fat, and 7g of fiber per 100g, while Spelt contains 68g carbs, 2.4g fat, and 10.7g fiber. The higher fiber content in Spelt supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Farro contains 1.9g while Spelt has 1.8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Farro is the lower-calorie choice at 327 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Farro provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Spelt offers more fiber (10.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Farro or Spelt?
Spelt has more calories with 404 kcal per 100g, compared to Farro with 327 kcal. That's a difference of 77 calories per 100g serving.
Is Farro healthier than Spelt?
Based on our nutritional analysis, Spelt is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Spelt has 404 calories, 17g protein, and 10.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Farro and Spelt?
Farro and Spelt have the same protein content at 17g per 100g.
Which is better for weight loss, Farro or Spelt?
For weight loss, Farro is the better choice with only 327 calories per 100g compared to 404 calories in Spelt. Spelt also offers 10.7g of fiber per 100g, which helps you feel fuller longer.
Does Farro or Spelt have fewer carbs?
Farro has fewer carbs with 65g per 100g, compared to Spelt with 68g. If you're following a low-carb diet, Farro is the better option with 3.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.