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While not gluten-free, farro has grown in popularity due to its nutritional benefits

Farro is a type of wheat, so it is not gluten-free and should be avoided if you have celiac disease or gluten intolerance.

What is farro?

Farro is an ancient grain that encompasses wheat species called spelt, emmer, and einkorn. 

Farro is cooked in water until soft, similar to rice and quinoa. Farro looks like barley after cooking and has a uniquely nutty flavor and chewy texture.

In recent years, farrow has gained popularity around the world due to its nutritional benefits—it is high in fiber, protein, and minerals such as magnesium and iron.

What are gluten-free alternatives to farro?

Gluten is a protein primarily found in wheat products, including farro. Gluten-free alternatives include:

• Rice
• Quinoa
• Millet
• Maize
• Sorghum

However, even naturally gluten-free products may be exposed to small amounts of gluten during processing, so it is important to check labels to make sure the product is truly gluten-free.

What is the nutritional profile of farro?

Table: Nutrients in farro flour Nutrient Amount, 100 grams of emmer farro flour Amount, 100 grams of spelt flour Amount, 100 grams of organic einkorn all-purpose flour

Calories
362
367
333

Carbohydrates
72.34 grams
73.33 grams
66.67 grams

Fiber
10.6 grams
13.3 grams
6.7 grams

Protein
12.77 grams
16.67 grams
13.33 grams

Total fat
2.13 grams
1.67 grams
1.67 grams

Zinc
4.79 mg

15 mg

Niacin
8.511 mg

4 mg

Iron
1.53 mg

Magnesium
128 mg

5 health benefits of farro

1. Rich in fiber

Farro contains far more fiber than other typical grains such as brown rice and pasta. Fiber helps improve digestive health, promoting regular bowel movements and lowering the risk of constipation. Fiber can also help lower blood sugar and cholesterol levels.

2. High in protein

Most grains are high in carbs. Whole grains like farro, however, contain a significant amount of plant protein. This makes it an excellent choice for people following a vegetarian or vegan diet. Protein is also beneficial for people with heart problems since high-protein diets have been linked to lower blood pressure and bad cholesterol levels.

3. Contains antioxidants

Farro is high in nutrients with antioxidant properties, including polyphenols, carotenoids, and selenium. Antioxidants can help protect against many diseases, such as diabetes, heart disease, osteoporosis, and cancer.

4. Excellent source of minerals

Farro is high in iron, magnesium, and zinc:

• Iron prevents anemia and improves energy levels
• Magnesium supports bone strength, nerve function, immunity, cardiac regulation, digestion, and sleep health.
• Zinc is crucial for wound healing and aiding in the breakdown of carbohydrates during digestion.

5. May help with weight loss

Although there are no scientific studies on the effect of farro on weight loss, the high fiber and protein content may help promote feelings of fullness and therefore prevent overeating and subsequent weight gain.