Farro Nutrition Facts: Benefits, Uses, and More

Today’s nutrition spotlight is on farro. 

With its chewy texture, subtly nutty flavor, and endless versatility in the kitchen, this ancient Mediterranean grain has a lot going for it. Not only is it easy to cook and enjoy, but it’s also brimming with nutrients and health benefits. 

Get all the details ahead, from how farro can support weight loss to tips for cooking this grain — and why it’s a standout substitute for white rice, risotto, pasta, or even sliced bread.

Yes! Farro is an ancient type of wheat and a good source of plant-based protein.

It’s also considered a whole grain, which means that it’s minimally processed. Unlike refined grains, whole grains retain their nutrient-rich outer bran layer and are not packed with added sugars.

As a complex carbohydrate, farro provides long-lasting energy, can support weight loss efforts, and may even help quiet cravings by keeping you full for longer.

Breaking it down even further, the word “farro” is Italian and refers to three kinds of ancient wheat (heads up, this might sound a little like a Latin lesson for a second): 

• Einkorn (Triticum monococcum). Also called farro piccolo, this is the smallest and oldest variety of farro.

• Emmer (Triticum dicoccum). Known as farro medio, this medium-sized variety is the one most commonly used in cooking.

• Spelt (Triticum spelta). Sometimes referred to as farro grande, this the largest of the three types.

When grocery shopping for farro, you’ll encounter a few different types based on how much processing they’ve undergone. That’s right, there are even more subtypes — the farro classification system is almost as layered as a Russian nesting doll.

We’ll simplify things. The most important types of farro you need to look out for while navigating the grain aisle include:

• Pearled farro. This is the most processed type of farro and has the outer bran layer completely removed. It cooks quickly and requires little to no soaking, but much of its fiber and nutrients have been stripped away.

• Semi-pearled farro. With semi-pearled farro, some of the outer bran is removed, so it’s a quicker cooking process than whole farro. However, it has slightly fewer nutrients as well. This is one of the most commonly used types of farro in recipes.

• Whole farro. The least processed option, this form of farro retains its outer bran layer for maximum fiber and nutrients. It has a super chewy texture but takes the longest to cook and often requires soaking.

According to the USDA, a standard serving of farro is 1/3 cup (45 grams) and contains:

• Calories: 150

• Dietary fiber: 3.02 g

• Protein: 5 g

• Total fat: .99 g

• Total carbohydrates: 29 g

• Total sugars: .99 g

• Calcium: 9.9 mg

• Iron: 2 mg

Though calorie and carb-dense, farro offers a good amount of protein and fiber. Both protein and fiber are keys to a balanced diet for weight loss.

So, is farro healthy? Yep — adding farro to a healthy lifestyle that includes regular exercise, quality sleep, adequate hydration, and a balanced diet can unlock a variety of health benefits.

Much of farro’s value comes from its high fiber content. 

Most nutritionists recommend adults aim for 28 grams of fiber per day. With 3 grams of fiber per serving, farro provides about 24% of the daily value (DV).

Here’s how fiber — and the other nutrients in farro — may benefit your health:

1. It May Improve Gut Health and Digestion

Fiber plays a crucial role in maintaining gut health. Here’s how it works: Your gut relies on diverse bacteria to manage blood sugar, support immunity, and aid digestion. Fiber, especially prebiotic fiber, feeds these good bacteria, helping them thrive.

A balanced gut microbiome can ease digestion and promote regular bowel movements, while low bacterial diversity is linked to bloating, constipation, and other issues. If you’re dealing with digestive issues, farro’s fiber content could help keep things moving smoothly.

2. It Could Help With Weight Management

So, is farro good for weight loss? It absolutely can be!

High-fiber, high-protein foods like farro can help with weight management by keeping you feeling fuller longer.

Protein is also essential for building and maintaining muscle, one of the keys to weight management. Additionally, research suggests that fiber — which farro also offers — can reduce the risk of obesity. This is partly because fiber can lower fat and cholesterol absorption in the body and improve the absorption of vitamins and minerals.

Also, farro is a staple of the Mediterranean diet, which revolves around plant-based foods and whole grains. It seems to offer promising health benefits. Plus, it’s less restrictive than other diets like keto.

3. It Reduces the Risk of Heart Disease

Farro is rich in niacin (Vitamin B3), which plays a role in heart health by raising good cholesterol (HDL) and lowering bad cholesterol (LDL).

Maintaining this balance is critical for reducing the risk of heart disease and keeping your cardiovascular system strong (though of course there’s more to it than just eating farro). 

4. It Helps Stabilize Blood Sugar

Fiber does more than promote satiety — it also supports steady blood sugar levels.

Specifically, by slowing sugar absorption into the bloodstream, farro’s fiber can improve insulin sensitivity. This can reduce blood sugar spikes, lower fat storage, and minimize the risk of type 2 diabetes and stroke.

5. It Might Protect Against Cellular Damage

Farro also contains antioxidants, including selenium, which help fight free radicals. Free radicals cause oxidative stress, which damages cells over time.

So, a diet rich in antioxidants may protect against chronic diseases, support cellular health, and even provide anti-aging benefits.

Cooking farro is easy, though it takes a little longer than making pasta.

Like rice, farro absorbs the liquid it’s cooked in, so there’s no need to strain it unless you prefer to. You’ll know it’s done when the water or broth is fully absorbed and the grains are tender but still have a satisfying chew.

Here’s how to cook farro, step-by-step:

1. Boil water or broth. Start by bringing a pot of water or broth to a boil. Using broth instead of water adds extra flavor, but plain water works perfectly, too, and can be lower in calories and sodium.

2. Rinse the farro. Before you cook it, rinse your grains under cold water to remove any residue.

3. Add farro to the pot. Stir the rinsed farro into the boiling water or broth. You can also toss in a bay leaf, a pinch of salt, or your favorite seasonings for a flavor boost.

4. Simmer until tender. Let the farro simmer for 20 to 40 minutes, depending on the type you’re using.

5. Strain, if necessary. If there’s any liquid left once the farro is tender, drain it off. Otherwise, let the farro sit for a minute to absorb any remaining moisture.

Once it’s cooked, farro is incredibly versatile. Use it as the base for salads, toss it into soups and stews, or serve it as a hearty side dish.

If you’re out of farro or want to try something new, these whole grains make great substitutes:

• Spelt: Another ancient grain with a similar texture and nutty taste

• Quinoa: A gluten-free option with a fluffy texture and mild flavor

• Brown rice: A wholesome, chewy grain that pairs well with almost anything

• Amaranth: Tiny, nutrient-dense grains with a slightly earthy flavor

While farro is awesome in lot of ways, there are a few things to keep in mind before adding it to your diet:

• It’s not gluten-free. Since farro is a type of wheat, it naturally contains gluten. If you have celiac disease, gluten sensitivity, or a wheat allergy, steer clear of farro. Instead, try gluten-free options like quinoa, amaranth, or brown rice.

• There are lots of carbs in farro. Like any carb-heavy food, it’s important to enjoy farro in moderation — especially if you’re watching your calorie intake or managing blood sugar levels.

• Practice portion control. While farro is packed with nutrients, eating large portions without balancing it with protein, healthy fats, and veggies could push you over your daily calorie needs. Aim for a serving size of about 1/3 to 1/2 cup of cooked farro to enjoy its benefits without overdoing it.

By keeping these tips in mind, you can incorporate farro into your meals in a way that supports your health and fits your lifestyle.

Farro is more than just a trendy pantry food. It’s a delicious, nutrient-packed ingredient that can elevate your meals and support a healthy lifestyle.

Here’s a quick recap of why farro deserves a spot in your kitchen and what to be mindful of:

• Farro is high in fiber, protein, and antioxidants, making it great for digestion, weight management, and overall health. Its niacin and fiber content can also promote heart health and stabilize blood sugar levels, reducing the risk of chronic diseases.

• It’s easy to prepare and fits seamlessly into a variety of dishes like salads, soups, and side dishes.

• While farro is packed with nutrients, portion control and moderation are key — especially if you’re managing carb or calorie intake. 

Whether you’re following a Mediterranean-inspired diet or just looking to diversify your meals, farro is a wholesome, satisfying option that’s worth exploring. Bon appetit!