Subtotal $0.00
Shop Now
Farro is the Italian name for emmer, an ancient wheat with a nutty flavor and a firm, chewy bite, and the name is also used for its cousins spelt and einkorn. Because it is wheat, farro contains gluten. USDA’s SR Legacy database has no separate farro entry, but its closest relative there, spelt (called farro grande in Italy), provides about 246 calories, 11 grams of protein and nearly 8 grams of fiber per cooked cup, plus almost all of the Daily Value for manganese. Below: what farro is, the nutrition numbers, whole vs pearled farro, how it compares with quinoa and rice, and who should avoid it.
Peptide Labs does not sell farro or farro products. This article is general nutrition information, not medical advice.
Key Takeaways
- Farro usually means emmer wheat; spelt and einkorn are also sold as farro in Italy.
- A cooked cup of spelt, the closest USDA entry, has about 246 calories, 10.7 grams of protein and 7.6 grams of fiber.
- Whole farro keeps all its bran; pearled and semi-pearled farro cook faster but lose some fiber.
- Farro is a form of wheat, so it contains gluten and counts as the wheat allergen on labels.
- Farro has more protein and fiber per cooked cup than quinoa or rice in USDA data, but quinoa is gluten-free.
What is farro?
According to the Whole Grains Council, emmer was one of the first cereals ever domesticated, in the Fertile Crescent, and centuries later it was the standard daily ration of Roman legions. In Italy it is called farro, grano farro or farro medio (medium farro). The council notes that einkorn, thought to be the most ancient wheat available today, is sometimes called farro piccolo (little farro), and spelt is known as farro grande (big farro). The FDA’s food allergen guidance lists all three as species of wheat.
| Grain | Italian name | Scientific name (per FDA) |
|---|---|---|
| Emmer | Farro medio | Triticum turgidum subsp. dicoccon |
| Spelt | Farro grande | Triticum spelta |
| Einkorn | Farro piccolo | Triticum monococcum |
Emmer is the grain most often meant by the name, but check the package if the type matters to you. All three are hulled wheats with a similar chewy texture.
Farro nutrition: the closest USDA data
Because USDA lists no farro or emmer entry, the table uses the SR Legacy entry for cooked spelt (FDC 169746), one cup of 194 grams, with percent Daily Values based on the FDA Daily Values on Nutrition Facts labels. Emmer values on a specific package can differ, so the label on a specific product is the more exact source.
| Nutrient (cooked spelt) | Per 1 cup (194 g) | % Daily Value |
|---|---|---|
| Calories | 246 | Not applicable |
| Protein | 10.7 g | 21% |
| Carbohydrate | 51.3 g | 19% |
| Fiber | 7.6 g | 27% |
| Fat | 1.7 g | 2% |
| Manganese | 2.12 milligrams | 92% |
| Copper | 0.42 milligrams | 46% |
| Niacin (vitamin B3) | 5.0 milligrams | 31% |
| Magnesium | 95 milligrams | 23% |
| Phosphorus | 291 milligrams | 23% |
| Zinc | 2.4 milligrams | 22% |
| Iron | 3.2 milligrams | 18% |
| Thiamin (vitamin B1) | 0.20 milligrams | 17% |
| Selenium | 7.8 micrograms | 14% |
Two things stand out in the farro nutrition picture. First, protein: nearly 11 grams per cooked cup is high for a grain, about double brown rice. Second, minerals: a single cup covers most of the Daily Value for manganese and a large share of copper, niacin, magnesium, phosphorus and zinc. It is also a solid fiber source, which puts it alongside the grains in our fiber-rich foods list and our magnesium sources roundup. Uncooked, USDA lists spelt at about 338 calories and 14.6 grams of protein per 100 grams; the cooked figures are lower only because the grain absorbs water.
Whole, semi-pearled and pearled farro
Farro is sold in three main forms, and the label matters more than the brand:
- Whole farro: the full grain with its bran. The Whole Grains Council advises looking for the words whole farro if you want the whole grain.
- Semi-pearled farro: part of the bran is scraped off. The council says you lose a little of the whole grain goodness and need a little less cooking time.
- Pearled farro: most of the bran is removed, so it cooks fastest but carries less fiber. The council suggests avoiding labels that say pearled when you want whole grain farro.
The Dietary Guidelines for Americans 2025-2030 advise people to prioritize fiber-rich whole grains, which favors whole or semi-pearled farro over fully pearled versions. Follow the package directions for cooking, since times vary widely between forms.
Farro vs quinoa, rice and barley
The comparison uses USDA values for one cooked cup of each grain, with spelt standing in for farro.
| Food (USDA entry) | Calories | Protein | Carbohydrate | Fiber | Magnesium |
|---|---|---|---|---|---|
| Spelt (farro grande), cooked (169746) | 246 | 10.7 g | 51.3 g | 7.6 g | 95 milligrams |
| Quinoa, cooked (168917) | 222 | 8.1 g | 39.4 g | 5.2 g | 118 milligrams |
| Pearl barley, cooked (170285) | 193 | 3.6 g | 44.3 g | 6.0 g | 35 milligrams |
| Brown rice, long-grain (169704) | 248 | 5.5 g | 51.7 g | 3.2 g | 79 milligrams |
| White rice, enriched (168878) | 205 | 4.3 g | 44.5 g | 0.6 g | 19 milligrams |
In the farro vs quinoa matchup, spelt edges out quinoa on protein and fiber but has more carbohydrate and a little less magnesium. The bigger difference is gluten: quinoa is naturally gluten-free, while farro is wheat. Against rice, farro has about twice the protein of brown rice and more than ten times the fiber of white rice for a similar number of calories. Our guides to quinoa, brown rice and barley go deeper on each, and our refined grains guide explains why the whole forms keep more fiber.
Is farro gluten free?
No. Farro is wheat, so it contains gluten. The Celiac Disease Foundation lists farro, emmer, spelt and einkorn among the wheat varieties that contain gluten, and the FDA gluten-free labeling rule (21 CFR 101.91) classes any species of the wheat genus as a gluten-containing grain; the rule itself uses spelt wheat as an example of an ingredient a gluten-free food cannot contain. Being an ancient grain does not make farro safe for people with celiac disease.
Farro also matters for wheat allergy, which is a different condition from celiac disease. The FDA counts wheat as one of the nine major food allergens and defines wheat as any species in the genus Triticum, naming emmer, spelt and einkorn. That means packaged foods containing farro should declare wheat. If you have celiac disease or a wheat allergy, talk to your clinician or dietitian about safe grain swaps; quinoa and other naturally gluten-free grains are common choices.
How to use farro
Farro’s chew holds up well in grain salads, soups, stews and bowls, and it can stand in for rice or arborio in risotto-style dishes. Cooked farro keeps its texture after chilling, which makes it popular for make-ahead salads. It fits naturally into Mediterranean-style eating; see our Mediterranean diet guide. If you are adding more whole grains, our guide to daily fiber covers how fiber fits into a day of eating, and our oats guide covers another common whole grain.
What the research does and does not show
There are very few human trials of farro or emmer as a food. Its case rests on its nutrient profile as a whole wheat grain: plant protein, fiber and minerals. Claims that farro itself controls blood sugar, weight or disease go beyond the evidence. Enjoy it as a hearty, nutritious grain, and view marketing claims about ancient wheat with healthy skepticism.
Frequently Asked Questions
What is farro?
Farro is the Italian name for emmer, an ancient wheat. Spelt (farro grande) and einkorn (farro piccolo) are sometimes sold under the same name.
Is farro healthy?
USDA data for spelt, its closest listed relative, show about 11 grams of protein and nearly 8 grams of fiber per cooked cup, plus large shares of manganese, copper and magnesium.
Is farro gluten free?
No. Farro is a type of wheat and contains gluten. People with celiac disease or a wheat allergy should avoid it.
Is farro healthier than quinoa?
Per cooked cup, spelt has slightly more protein and fiber than quinoa, while quinoa is gluten-free and has more magnesium. Both can fit a balanced diet.
What is the difference between pearled and whole farro?
Whole farro keeps its bran. Pearled farro has most of the bran removed, so it cooks faster but has less fiber.
Why is there no USDA entry for farro?
The USDA SR Legacy database does not list emmer separately. Spelt is the closest listed relative, so package labels are the source for a specific farro product.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy or celiac disease. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Barley: USDA Nutrition, Pearl vs Hulled, Beta-Glucan and Gluten, Bulgur Wheat: USDA Nutrition per Cup, Gluten Facts and Uses, Quinoa Benefits: USDA Nutrition, Protein and How It Compares to Rice, Spelt: Nutrition, Spelt Flour and Is Spelt Gluten Free?.