✦ Nutty chewy texture
✦ Good fibre and protein
✦ Magnesium and zinc
✦ Lower GI than white rice
Farro (pearled emmer wheat) is an ancient grain popular in Italian cuisine. Pearling removes some bran but retains good amounts of fibre, protein, magnesium, zinc, and iron. It has a pleasantly nutty, chewy texture and a lower glycaemic impact than refined pasta or rice. It contains gluten.
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Preparation note
Simmer pearled farro in plenty of salted water for 20-25 minutes until al dente (semi-pearled takes 30 min; whole farro up to 40 min after overnight soaking). Works in salads, soups, and risotto-style dishes.
Sources:
CoFID 2021
Where Farro, pearled, dry, raw Stands Out
Macronutrients per 100g
1,536
kJ
Energy
12.6
g
Protein
64.8
g
Carbs
5.12
g
Fibre
3.10
g
Fat
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 385 mg | 19% | |
| Phosphorus | 368 mg | 53% | |
| Magnesium | 119 mg | 32% | |
| Calcium | 25.9 mg | 3% | |
| Niacin (B3) | 5.82 mg | 36% | |
| Zinc | 3.97 mg | 40% | |
| Iron | 3.20 mg | 23% | |
| Manganese | 2.60 mg | 130% | |
| Copper | 0.470 mg | 47% | |
| Thiamin (B1) | 0.376 mg | 34% | |
| Vitamin B6 | 0.235 mg | 17% | |
| Biotin (Vitamin B7) | 5.49 µg | 11% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
USDA FoodData Central (FDC 2025). Values adjusted to UK measurement conventions before import: fibre converted from AOAC to NSP (×0.7); carbohydrate reported as available carbs (fibre excluded). Source record tag: USDA FDC 2025.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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