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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, farro is a highly nutritious ancient grain. It is an excellent source of plant-based protein and dietary fiber, which supports digestion and heart health. Additionally, it provides essential minerals like magnesium and zinc, along with B vitamins for energy metabolism.
Raw dry pearled farro contains approximately 14g of protein and a significant amount of dietary fiber per 100g. This high protein and fiber content makes it more satiating than many other refined grains like white rice.
No, farro is a type of wheat (specifically emmer, spelt, or einkorn) and contains gluten. It is not suitable for individuals with celiac disease or non-celiac gluten sensitivity.
Farro is not considered keto-friendly because it is high in carbohydrates, with about 72g of carbs per 100g. While it is a healthy complex carbohydrate, it contains too many net carbs for a strict ketogenic diet.
To cook pearled farro, use a 1:2 or 1:3 ratio of grain to water or broth. Bring the liquid to a boil, add the farro, then simmer for 15 to 20 minutes until the grains are tender but still have a chewy bite. Drain any excess liquid before serving.
Farro has a distinct nutty flavor and a firm, chewy texture similar to barley. Its hearty consistency allows it to hold up well in soups and stews without becoming mushy.
Pearled farro has the outer bran layer removed, which allows it to cook much faster (15-20 minutes) than whole farro, which requires soaking and longer boiling. While pearled farro has slightly less fiber than the whole grain version, it remains a very healthy option.
raw dry pearled farro is a versatile ingredient found in cuisines around the world. With 350 calories per 100g and 14 grams of protein, it's a nutritious addition to many dishes.
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View all grain →Discover 0 recipes featuring raw dry pearled farro with step-by-step instructions.
Browse recipes →Dry farro should be stored in an airtight container in a cool, dark, and dry place like a pantry. When kept away from moisture and heat, it can stay fresh for up to one year.
Farro has a lower glycemic index than many refined grains, meaning it helps support more stable blood sugar levels. However, because it is high in carbohydrates, individuals with diabetes should still practice portion control and monitor their blood glucose response.
Yes, farro is a 100% plant-based grain. It is a popular staple in vegan and vegetarian diets because it provides a substantial amount of plant protein and essential minerals.