Farro Nutrition Facts: Fiber, Protein, And Minerals In One Grain
Whole grain farro, an ancient wheat variety prized for its nutty flavor and chewy texture, delivers 140 calories per ¼ cup dry serving (about 47g), with 6g protein, 30g carbohydrates (including 3-5g fiber), 1g fat, and key micronutrients like iron, magnesium, zinc, and B vitamins.
Nutritional Profile
Whole grain farro stands out among grains for its balanced macronutrients and high micronutrient density. Per 100g dry uncooked serving, it provides 367 calories, 12.6g protein, 72.1g carbohydrates, 3.1g fat, and 7.31g dietary fiber, making it a fiber powerhouse that supports digestive health and satiety. This profile positions farro as superior to refined grains, offering sustained energy without rapid blood sugar spikes due to its low glycemic index of 40-45.
Compared to brown rice, farro boasts more protein (6-8g per cooked cup vs. 5g) and roughly twice the fiber (7-8g vs. 3.5g), enhancing its role in weight management and heart health. A 2026 University of Florida extension report highlighted farro's magnesium content, vital for muscle function and blood sugar regulation, as a key reason for its modern resurgence.
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 140-170 | 7-9% |
| Protein | 6-7g | 12-14% |
| Total Fat | 1-1.5g | 1-2% |
| Total Carbohydrates | 30-37g | 11-13% |
| Dietary Fiber | 3-7g | 11-25% |
| Iron | ~2mg | 11% |
| Magnesium | ~50mg | 12% |
| Zinc | ~2mg | 18% |
*Based on a 2,000-calorie diet. Values vary slightly by source and variety (e.g., emmer farro).
Macronutrients Breakdown
Farro's protein content-around 12.6g per 100g-makes it a standout for plant-based diets, comparable to quinoa and superior to rice, as noted by nutrition director Jaclyn London in a 2019 Good Housekeeping analysis. This protein, combined with fiber, promotes fullness; studies link three daily whole grain servings like farro to lower BMI.
- Protein: 13.7% of calories, aiding muscle repair and vegetarian completeness when paired with legumes.
- Carbohydrates: 78.6% of calories, mostly complex with low GI for steady energy.
- Fat: Minimal at 7.6% of calories, primarily unsaturated healthy fats.
- Fiber: 7.31g per 100g, twice that of brown rice, supporting gut health.
Micronutrients and Antioxidants
Farro excels in minerals like iron (3.2mg/100g for oxygen transport), magnesium (for nerve function), zinc (immune support), and selenium (40µg/100g antioxidant). B vitamins, including niacin, aid energy metabolism, while some emmer varieties offer high antioxidants rivaling berries.
- Rinse 1 cup farro to remove debris.
- Combine with 2.5-3 cups water or broth in a pot.
- Bring to boil, then simmer 25-40 minutes until chewy (whole farro takes longest).
- Drain excess liquid; season as desired.
This method, rooted in ancient Roman practices, preserves maximum nutrients.
Health Benefits
Farro's high fiber improves digestion, with human studies showing better regularity and obesity prevention. Its low GI (40-45) stabilizes blood sugar, beneficial for type 2 diabetes, per Medical News Today. Mayo Clinic's 2022 report praised farro for heart, brain, and diabetes health via fiber, protein, iron, and magnesium.
"Farro is a great source of fiber, iron, protein and magnesium. With all of those nutrients in this little grain, it can provide a lot of health benefits." - Mayo Clinic expert, August 15, 2022.
Historical Context
Originating in the Fertile Crescent over 10,000 years ago, farro (emmer, einkorn, spelt) fueled ancient Mesopotamian and Roman empires as a staple. By 2026, U.S. consumption surged 25% year-over-year, driven by whole food trends, according to a March 24 UF/IFAS blog. Unlike modern wheat, farro retains bran for superior nutrition.
Types of Farro
- Whole farro: Full bran, highest fiber/nutrients, 40-60 min cook time.
- Semi-pearled: Partial bran removal, balances nutrition and speed (25-30 min).
- Pearled: Quickest (15-20 min) but lowest fiber.
Opt for whole grain farro to maximize health benefits, as pearled versions lose up to 80% fiber.
Farro vs. Other Grains
| Grain | Calories | Protein (g) | Fiber (g) | GI |
|---|---|---|---|---|
| Farro | ~220 | 6-8 | 7-8 | 40-45 |
| Brown Rice | ~215 | 5 | 3.5 | 50-55 |
| White Rice | ~205 | 4 | 0.6 | 70-75 |
| Quinoa | ~222 | 8 | 5 | 53 |
Farro edges quinoa in fiber and flavor, per experts.
Cooking and Storage Tips
Store dry farro in airtight containers up to 1 year; cooked lasts 4-5 days refrigerated or 6 months frozen. A 2025 Hale and Hearty guide recommends broth for enhanced flavor.
- Toast dry farro in oil for nuttier taste.
- Use 1:3 grain-to-liquid ratio.
- Add vegetables, herbs mid-cook.
- Fluff post-drain; ideal for salads, soups.
Recipe Ideas
Incorporate farro into Mediterranean salads: Mix cooked grains with cherry tomatoes, feta, olives, lemon vinaigrette-yields 4 servings at 250 calories each, balancing macros. For breakfast porridge, simmer with almond milk, cinnamon, berries; doubles fiber intake.
Potential Drawbacks
High carbs (30g/serving) require portion control; gluten content excludes sensitive individuals. Sodium varies by preparation-opt for low-sodium broths.
Farro's nutrient density, evidenced by WebMD's 2024 analysis and ongoing studies, cements its role in modern diets. As of May 2026, its market growth reflects consumer demand for ancient superfoods.
What are the most common questions about Whole Grain Farro Nutrition Facts?
Is farro gluten-free?
No, farro is a wheat variety containing gluten, unsafe for celiac or intolerance; not a low-gluten alternative.
How many calories in farro?
140-200 per ¼ cup dry, scaling to portion; cooked cup yields ~220.
Is farro good for weight loss?
Yes, fiber and protein promote satiety; three servings daily link to lower BMI in studies.
What's the protein in farro?
6-7g per ¼ cup dry (12.6g/100g), excellent plant source.
Farro glycemic index?
40-45, lower than rice, aiding blood sugar control.