Farro, pearled, dry, raw
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Pearled farro is a chewy, nutty ancient wheat grain with a satisfying, al dente bite. It offers a robust, earthy flavor and a hearty texture that holds up well in salads and soups. Nutritionally, it is a standout for its high protein and fiber content relative to other grains.
💚 Why it's loved
People love farro for its unique, pleasantly chewy texture and deep, nutty flavor that elevates simple dishes. It's incredibly versatile, working beautifully in warm pilafs, cold grain salads, and hearty soups.
⚠️ Watch-outs & how to enjoy it better
As a wheat product, farro is not suitable for those with celiac disease or gluten sensitivity. Its high carbohydrate content can impact blood sugar if consumed in large portions without balancing protein or fat. To mitigate this, pair it with legumes, vegetables, and a healthy fat like olive oil, and practice portion control.
Key benefits
- Excellent source of plant-based protein (12.6g per 100g dry)
- High in dietary fiber (7.3g per 100g dry) for digestive health
- Rich in complex carbohydrates for sustained energy
- Contains minerals like magnesium and zinc
- Provides a good source of B vitamins
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Farro was a staple food for Roman legions, who carried it as a portable, nutritious ration during their military campaigns across the empire.
Full nutrition (scales with serving)
| Water | 10.5 g |
| Energy (Atwater General Factors) | 367 kcal |
| Energy (Atwater Specific Factors) | 344 kcal |
| Nitrogen | 2.2 g |
| Protein | 12.6 g |
| Total lipid (fat) | 3.1 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 72.1 g |
| Fiber, total dietary | 7.3 g |
| Starch | 61.7 g |
| Calcium, Ca | 25.9 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 119 mg |
| Phosphorus, P | 368 mg |
| Potassium, K | 385 mg |
| Sodium, Na | 0.84 mg |
| Zinc, Zn | 4.0 mg |
| Copper, Cu | 0.47 mg |
| Manganese, Mn | 2.6 mg |
| Thiamin | 0.38 mg |
| Niacin | 5.8 mg |
| Vitamin B-6 | 0.23 mg |
| Biotin | 5.5 ug |
FAQ
What is the difference between pearled, semi-pearled, and whole farro?
Pearled farro has had the outer bran layer completely removed, resulting in a faster cooking time but less fiber. Semi-pearled has part of the bran removed, offering a balance of texture and nutrition. Whole farro retains the entire grain, requiring longer cooking but providing maximum fiber and nutrients.
How do you cook pearled farro?
Rinse the farro, then simmer 1 cup of farro in 3 cups of water or broth for about 15-20 minutes until tender but still chewy. Drain any excess liquid. It can also be cooked in a rice cooker or pressure cooker.
Is farro gluten-free?
No, farro is a type of wheat and contains gluten. It is not suitable for individuals with celiac disease or non-celiac gluten sensitivity.