FarroGrain
344
kcal / 100g
155
kcal / 1 RACC
6 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Allergens
This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy (Atwater Specific Factors) | 344.0049964kcal | — |
| Protein | 12.63944g | 25% |
| Total lipid (fat) | 3.103g | 4% |
| Carbohydrate, by difference | 72.13156g | 26% |
| Fiber, total dietary | 7.31g | 26% |
| Sodium, Na | 0.845mg | 0% |
Vitamins & Minerals
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Diet Compatibility
- VeganYes
Yes — Farro is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Farro is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Farro is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeNo
No — Farro is not gluten-free. Deciding ingredient: gluten.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Farro is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Farro is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Farro is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Farro is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Farro is not keto-friendly (64.82 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Farro is not low-carb (64.82 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Farro is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Farro is high in protein (12.63944 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Farro is not low-fat (3.103 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Farro is not low-calorie (344.0049964 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Farro is always a form of wheat — einkorn, emmer, or spelt — so it always contains gluten.
That makes it unsafe for anyone with celiac disease. [3]People with a wheat allergy may also react to barley, oats, and rye, per Mayo Clinic.
A wheat-free diet, though, is typically less restrictive overall than a full gluten-free one. [4]Wheat — and farro with it — is high in fructans and gets limited during the strict phase of a low-FODMAP diet, per Monash University's own testing.
Monash is clear this isn't a full ban: small amounts of wheat-based food may still be tolerated.
Some food-scanning apps label wheat products low-FODMAP outright — this site follows Monash's own guidance instead. [5]Farro is a solid plant-based protein source and fits vegetarian and vegan diets, per WebMD and Healthline.
Pairing it with legumes rounds out the amino acid profile, per the same sources. [6]
Health Benefits
A review of 16 studies linked 3 daily servings of whole grains to a 32% lower type 2 diabetes risk, per Healthline.
Separate reviews found the same intake linked to 22% lower heart disease risk and 12% lower stroke risk — general whole-grain findings, not farro-specific trials. [1]Farro's glycemic index is lower than both white rice and brown rice, according to a University of Florida IFAS Extension summary of glycemic index data. [2]
Storage & Buying Tips
Pearled farro cooks in about 15-20 minutes.
Whole farro needs an overnight soak first, then simmers for roughly 30-40 minutes. [2]
Frequently Asked Questions
Can people with celiac disease eat farro?
No — farro is always a form of wheat, whether it's einkorn, emmer, or spelt, so it contains gluten no matter which type you buy.
Multiple sources, including Beyond Celiac and Cleveland Clinic's own dietitian, agree it's unsafe for celiac disease, non-celiac gluten sensitivity, and wheat allergy alike. [3]
Is farro safe to eat during pregnancy?
There's no farro-specific pregnancy study, but the FDA's general pregnancy guidance encourages a variety of grains — including whole wheat — with whole grains making up at least half of that intake.
Cook it fully, as with any grain, and skip it entirely if you have a gluten-related condition, pregnant or not. [7]
Do you have to soak farro before cooking?
Depends which kind you have. Whole (unpearled) farro usually needs an overnight soak to cut down its long cook time.
Pearled and semi-pearled farro — what you'll find in most US grocery stores — generally skip that step, per The Spruce Eats and UF/IFAS Extension. [2]
What is the difference between emmer, einkorn, and spelt farro?
"Farro" isn't one grain — it's an old Italian umbrella term for three related hulled wheat species: einkorn, emmer, and spelt.
Store-bought farro in the US and Europe is almost always emmer, but whichever species ends up in the bag, it's wheat, and it contains gluten. [3]
Does farro contain more protein than brown rice?
Yes, farro comes out ahead in every comparison we found — but how far ahead depends on who's measuring.
MedicalNewsToday puts it at roughly 6g per quarter-cup versus about 1.25g for brown rice, while UF/IFAS Extension shows a tighter gap: 6-8g per cooked cup for farro against about 5g for brown rice.
The mismatch likely comes down to serving size — dry versus cooked, quarter-cup versus a full cup — not a real disagreement about which grain has more protein. [2]
Is farro considered a whole grain?
Technically, only unpearled ('whole') farro counts — the version that still has its bran and germ.
Most farro on US shelves is pearled, with the bran milled off. The Spruce Eats and Cleveland Clinic both note that technically makes it not a whole grain, though it's still nutritious.
Semi-pearled farro, which keeps part of the bran, sits somewhere in between. [8]
Found in these products
None of the products in our database currently contain Farro.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Farro, pearled, dry, raw” (Foundation, fdcId 2710828), updated 2026-08-27.
Research reviewed 2026-08-27.
- Healthline Media — 5 Benefits of Farro, A Healthy and Nutritious Ancient Grain (2017-01-28)
- Farro: An Ancient Whole Grain with Modern Nutritional Benefits (2026-03-25)
- Beyond Celiac — Is Farro Gluten-Free? | BeyondCeliac.org (2024-04-05)
- Wheat allergy - Symptoms & causes - Mayo Clinic (2025-09-19)
- Monash Fodmap — Avoiding wheat on a low FODMAP diet (2015-08-09)
- WebMD — Health Benefits of Farro (2020-09-11)
- FDA — Dietary Advice Before and During Pregnancy
- https://www.thespruceeats.com/what-is-farro-3378635