Grain
Farro
Farro is the culinary name for ancient hulled wheats—chiefly emmer, with einkorn and spelt sometimes sold under the same label. Chewy, nutty berries suit salads, soups, and risotti-style farrottos. Pearled farro cooks faster; whole farro keeps more bran. Italian trade grades (farro piccolo, medio, grande) roughly track einkorn, emmer, and spelt.
Also known as: Farro, Siyez
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.47 g
- Saturated Fat 0.58 g
- Trans Fat 0 g
- Monounsaturated Fat 0.58 g
- Polyunsaturated Fat 1.31 g
- Cholesterol 0 mg
- Sodium 5.13 mg
- Salt 0.01 g
- Total Carbohydrate 65.6 g
- Dietary Fibre 6.26 g
- Total Sugars 0.97 g
- Complex / starch 64.3 g
- Protein 9.77 g
- Water 17.6 g
- Energy 324 kcal
- Water 17.6 g
- Carbohydrates 65.6 g
- Sugars 0.97 g
- Monosaccharides 0.68 g
- Disaccharides 0.29 g
- Starch 64.3 g
- Amylose 16.1 g
- Amylopectin 48.2 g
- Digestible Starch 54.7 g
- Resistant Starch 6.43 g
- Fibre 6.26 g
- Soluble Fibre 2.19 g
- Insoluble Fibre 4.07 g
- Protein 9.77 g
- Plant Protein 9.28 g
- Fat 2.47 g
- Saturated Fat 0.58 g
- Monounsaturated Fat 0.58 g
- Polyunsaturated Fat 1.31 g
- Vitamins 68.5 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.25 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 4.69 mg
- Vitamin B6 0.29 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 34 µg
- Vitamin C 2 mg
- Vitamin E 0.89 mg
- Vitamin K 2.2 µg
- Minerals 288 mg
- Major Minerals 281 mg
- Trace Minerals 6.7 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.25 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 4.69 · vitamin-b5-pantothenic-acid: 0.7 · vitamin-b6: 0.29 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 34 · vitamin-e: 0.89 · vitamin-k: 2.2 ·
Minerals
Sodium: 5.13 · Potassium: 218 · Calcium: 58 · Iron: 1.3 · Zinc: 0.4 · Iodine: 5 ·
Dry grains are starch-forward with bran fibre when whole; refining strips fibre and some minerals.
History
Emmer and einkorn were among the earliest domesticated wheats of the Fertile Crescent.
Roman agriculture relied heavily on emmer (far) before common wheat dominated.
Farro persisted in Italian regional cookery while industrial wheat took mass markets.
Heritage grain interest revived farro as a specialty salad and soup berry worldwide.