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.
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.
Where Farro, pearled, dry, raw Stands Out
Macronutrients per 100g
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 is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →