Farro Nutrition Facts: A Fibre-Rich Ancient Grain

A ½ cup serving of cooked whole/semi-pearled farro provides about 170 calories, 6 grams of protein, 34 grams of carbohydrates, and 1 gram of fat. Farro is an excellent source of fibre, plant-based protein, iron, magnesium, and B vitamins.

  • Calories: 170

  • Protein: 6g

  • Carbohydrates: 34g

  • Fibre: 5g

  • Fat: 1g

  • Magnesium: 10–15% Daily Value

  • Iron: 6–10% Daily Value

  • Zinc: 9% Daily Value

  • Niacin (Vitamin B3): 10–15% Daily Value

  • Thiamin (Vitamin B1): 8–9% Daily Value

  • Copper: 22% Daily Value

Carbs

Farro is primarily composed of complex carbohydrates and fibre, making it a slow-digesting, energising grain. Unlike refined grains, farro’s high fibre content helps regulate blood sugar levels and makes you feel full longer. Its carbohydrates provide a steady energy release, which can support both physical and mental performance throughout the day.

Fat

Farro contains very little fat. The small amount it does contain is primarily unsaturated, and it contributes minimally to daily fat intake. Because farro is so low in fat, it pairs well with heart-healthy fats like olive oil or avocado to create balanced meals.

Protein

Farro is a plant-based grain that provides a surprising amount of protein compared to other whole grains. With about 6 grams per ½ cup cooked, farro can help contribute to daily protein needs, particularly for vegetarians and those following plant-based diets. It contains all eight essential amino acids. It is slightly lower in lysine however, so pair it with legumes to make a complete protein.

Vitamins and Minerals

Farro is rich in iron, magnesium, zinc, niacin (vitamin B3), and other B vitamins that support energy production, muscle function, and overall cellular health. Its magnesium content supports heart health and muscle relaxation, while its iron helps prevent fatigue by supporting red blood cell function.

Summary

Farro is a hearty, wholesome grain that delivers a satisfying blend of complex carbohydrates, fibre, and plant-based protein. It’s not just filling—it’s genuinely nourishing. Rich in iron, magnesium, and B vitamins, farro helps fuel your body with long-lasting energy, supports healthy digestion, and keeps your muscles functioning at their best.

Farro is a good source of fibre and plant-based protein, and provides essential minerals like magnesium and iron that support heart and muscle health.

Farro grain in person's hands wearing brown sweater

Farro: An Ancient Grain with Modern Benefits

Farro is an ancient grain that has been cultivated for thousands of years, originating in the Fertile Crescent — a historic region of the Middle East known as the "cradle of civilization." This area, which includes parts of modern-day Iraq, Syria, Lebanon, Israel, Palestine, Jordan, and Egypt, is where some of the world’s earliest farming and domestication of crops began. Farro has remained a staple in many traditional diets and is still widely enjoyed today, especially in Mediterranean cuisine. It has a nutty flavour, satisfying chew, and versatile culinary uses.

Farro is known for being high in fibre, a great plant-based protein, and containing antioxidants. It provides magnesium, iron, zinc, and B vitamins, and offers anti-inflammatory and heart-supporting properties. As a complex carbohydrate, farro helps maintain steady blood sugar levels and sustained energy.

How To Use Farro In Recipes

Beyond its impressive nutrition profile, farro stands out for its versatility in the kitchen. Its hearty texture holds up well in soups, salads, grain bowls, and even breakfast porridges, making it a flexible base for both savoury and sweet dishes. Unlike more delicate grains, farro retains a pleasant chew when cooked, adding substance and satisfying bite to a variety of meals. Its subtle, nutty flavour pairs beautifully with roasted vegetables, herbs, citrus, and cheeses, allowing it to seamlessly adapt to both simple and complex recipes.

Farro’s resurgence in modern cooking is also tied to its role in supporting sustainable, whole-food eating patterns. As an ancient grain, farro is typically less processed than modern wheat, meaning it retains more of its natural nutrients and fibre. It’s also more filling and digestively friendly for many people compared to more refined grains. With its ability to promote gut health, provide steady energy, and contribute to reduced inflammation, farro is not only a link to culinary traditions of the past—it’s a smart, nourishing choice for today’s health-conscious diets.

The Different Types of Farro: Whole, Semi-Pearled, and Pearled

Farro comes in three main varieties: whole farro, semi-pearled farro, and pearled farro, each differing in texture, cooking time, and nutritional content.

Whole farro

Whole farro is the least processed form, retaining the entire bran layer, which makes it the most nutrient-dense and highest in fibre, but it typically requires overnight soaking and a longer cooking time.

  • Cook Time: 35–45 minutes (after soaking)

  • Soaking: Recommended to soak overnight or for at least 8 hours to reduce cooking time and improve texture. Without soaking, it usually takes 45-60 minutes to cook.

  • Texture: Very chewy and hearty

  • Nutritional Value: Highest fibre and micronutrient content

Semi-pearled farro

Semi-pearled farro has part of the bran removed, allowing it to cook faster while still offering a good amount of fibre and nutrients.

  • Cook Time: 25–30 minutes

  • Soaking: Not necessary

  • Texture: Chewy but slightly softer than whole farro

  • Nutritional Value: Good fibre and nutrient content, but less than whole farro

    Pearled farro

Pearled farro has most of the bran polished away, making it the quickest to prepare—often in as little as 15–20 minutes—but with slightly less fibre and micronutrients.

  • Cook Time: 15–20 minutes

  • Soaking: Not necessary

  • Texture: Tender, less chewy

  • Nutritional Value: Lower in fibre and some minerals due to the removal of most of the bran

When choosing farro, consider how much time you have and the texture you’re looking for: whole farro provides a hearty, chewy bite, while pearled farro is softer and better suited for quicker meals like weeknight salads or soups. All varieties bring farro’s signature nutty flavour, but whole and semi-pearled offer the greater nutritional benefits.

Make Recipes With farro

Health Benefits of Farro

Eating farro is linked with several health benefits. Food media and experts frequently highlight it as a top whole grain for gut health, inflammation control and its antioxidant rich profile.

Gut Health

Farro is an excellent source of dietary fibre, which plays a key role in supporting digestive health. The fibre in farro can:

  • Feed beneficial gut bacteria, supporting a healthy microbiome

  • Improve overall gut function and may help reduce symptoms like bloating and constipation

  • Increase feelings of fullness, which can support healthy weight management

A healthy gut is closely linked to stronger immune function and overall well-being.

Inflammation control

Farro contains phytonutrients and complex carbohydrates that may help reduce chronic inflammation in the body. Chronic inflammation is associated with many long-term health issues. Farro may help:

  • Lower markers of systemic inflammation

  • Support recovery and reduce inflammation after physical activity

  • Provide magnesium, which is known to play a role in moderating the body's inflammatory response

Including anti-inflammatory foods like farro as part of a balanced diet can contribute to long-term health and disease prevention.

Antioxidant Properties

Farro is naturally rich in antioxidants, including polyphenols and certain essential minerals. These antioxidants help:

  • Protect cells from oxidative stress caused by free radicals

  • Support the body’s ability to repair itself and reduce cellular damage

  • Contribute to healthy aging and may lower the risk of chronic diseases

The antioxidant compounds in farro work alongside its fibre and mineral content to provide wide-ranging health benefits.

Summary

Farro supports gut health, helps control inflammation, and provides powerful antioxidants that protect cells from damage. Adding farro to your diet can improve digestion, support immune health, and contribute to overall well-being.

The Takeaway

Farro is an easy-to-use, chewy, versatile, and nutrient-dense ancient grain. It is a good source of plant-based protein, fibre, and essential minerals, making it an excellent addition to soups, salads, grain bowls, and more.

Including farro in your diet can help:

  • Improve heart health

  • Stabilise blood sugar

  • Promote digestive health

  • Provide long-lasting energy

It’s simple, satisfying, and the kind of grain that makes healthy eating feel like a treat.