Farro is an ancient variety of wheat that originated in the Fertile Crescent and later became a staple in early Mediterranean diets, including those of ancient Rome. Today, it remains popular for its nutty flavor, pleasantly chewy texture, and versatility in both warm and cold dishes.

In U.S. grocery stores, farro is typically sold in three forms:

Whole farro – retains the full bran layer, offering the most fiber and nutrients; requires the longest cooking time.
Semi‑pearled farro – some bran removed, which shortens cooking time while preserving more nutrients than fully pearled varieties.
Pearled farro – most of the bran removed; cooks the fastest but contains slightly less fiber.

Nutritional Profile

Farro compares favorably with many commonly eaten grains. One cup of cooked farro provides roughly 6–8 grams of protein, more than brown rice (about 5 grams) and white rice (about 4 grams). While farro is not a complete protein on its own, it contributes meaningfully to daily protein intake and pairs well with legumes—such as beans or lentils—to form a balanced plant‑based meal.

High in Fiber

A cup of cooked farro contains 7–8 grams of dietary fiber, which is:

About twice the fiber in brown rice
Significantly more than white rice
Comparable to eating two medium apples

Higher fiber intake is associated with improved digestion, better cholesterol levels, increased satiety, and reduced risk of cardiovascular disease. Large systematic reviews—including those published in The Lancet and summarized by Harvard T.H. Chan School of Public Health—show that diets rich in whole grains and fiber are linked to lower rates of heart disease, type 2 diabetes, and overall mortality.

Low Glycemic Index

Farro has a glycemic index (GI) of about 40–45, meaning it raises blood sugar more slowly than many refined grains. For comparison:

White rice: GI 70–75
Brown rice: GI 50–55

Lower‑GI foods help support steady energy levels and more stable blood sugar, especially when combined with protein and healthy fats.

Rich in Micronutrients

Farro provides several essential vitamins and minerals, including:

Magnesium – supports muscle and nerve function and plays a role in blood sugar regulation
Iron – necessary for oxygen transport
Zinc – supports immune function
B vitamins – help convert food into energy

This nutrient density makes farro a strong alternative to refined grains for people who tolerate gluten.

How to Cook Farro

Cooking farro is simple. After rinsing, simmer it in 2½ to 3 cups of water or broth per cup of grain:

Pearled farro: 15–20 minutes
Semi‑pearled farro: ~25 minutes
Whole farro: 35–40 minutes

Using broth instead of water enhances flavor. Cooked farro works well in salads, soups, grain bowls, stuffed vegetables, or as a hearty side dish.

Who Should Avoid Farro?

Because farro is a type of wheat, it contains gluten. It is not suitable for individuals with celiac disease or medically diagnosed gluten sensitivity. For those who tolerate gluten, however, farro is a nutrient‑dense, fiber‑rich whole grain that can support overall dietary quality.

Written by Ralph Ades and Elizabeth Shephard

References

Harvard T.H. Chan School of Public Health. (n.d.). Whole grains. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/whole-grains/

Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445.

University of Sydney. (n.d.). Glycemic Index database. https://www.glycemicindex.com

Foster-Powell, K., Holt, S. H., & Brand-Miller, J. C. (2002). International table of glycemic index and glycemic load values. American Journal of Clinical Nutrition, 76(1), 5–56.

Oregon State University, Linus Pauling Institute. (n.d.). Micronutrient Information Center. https://lpi.oregonstate.edu

U.S. Department of Agriculture. (n.d.). FoodData Central. https://fdc.nal.usda.gov