Super source
Energy
329 kcal · 16% DV target
Farro is an ancient hulled wheat grain with a chewy texture and nutty flavour that has been a staple of Mediterranean diets since the Roman Empire.
Farro is a 'clumping' grain that retains its bran and germ, providing significantly more dietary fibre than refined grains like white rice, which supports slower digestion and sustained energy release.
It contains resistant starch (a type of fibre that escapes digestion in the small intestine), which acts as a fuel source for beneficial gut bacteria in the large intestine.
Compared to modern bread wheat, ancient varieties like farro often have a higher concentration of phenolic compounds (antioxidants that help protect cells from oxidative stress).
While it contains gluten, the protein structure in ancient hulled wheats is different from modern wheat, though it remains unsuitable for those with coeliac disease.
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
329 kcal · 16% DV target
11.1 g · 22% DV target
57.7 g · 21% DV target
16.1 g · 58% DV target
0.81 g · Top 19% of grains & starches
0.25 mg · 21% DV target
No diet tags available.
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dark place to prevent the natural oils from going rancid.
Applies to cooked farro.
Ancient grains like farro are often more resilient to pests and harsh climates than modern wheat.
The term 'farro' actually refers to three different species of ancient wheat: emmer, einkorn, and spelt, with emmer being the variety most commonly found in Italy and the US.