Farro refers to the grains of three wheat species and is one of the oldest cultivated grains in the world. It has been a staple food in the Mediterranean and Middle East for thousands of years. Prized for its nutty flavor and satisfying chewy texture, farro is making a resurgence in the culinary world as a nutritious and versatile ingredient.

Nutrition Facts:

Serving Size: A 1-cup serving of cooked farro (170 grams)

Calories: 220 kcal
Protein: 8 g
Fiber: 5 g
Fats: 1.5 g
Magnesium: 60 mg (15% of the DV)
Niacin: 4 mg (20% of the DV)

Where to Buy Farro:

You can find farro at most health food stores, specialty markets, and online. It’s available in whole, semi-pearled, and pearled varieties, which differ in cooking times and nutritional content due to the amount of bran and germ retained.

Foods Made with Farro:

  • Salads: Farro adds a robust texture to salads, pairing well with a variety of dressings and fresh vegetables.
  • Soups and Stews: Its hearty texture makes it ideal for adding substance to soups and stews.
  • Risottos: Substitute farro for rice to create a farrotto, a twist on the classic risotto, offering a richer flavor and chewier bite.
  • Breakfast Cereals: Farro is a nutritious breakfast option that can be cooked with milk or water and sweetened with fruits or honey.

Flavor Profile:

Farro boasts a rich, nutty flavor and a delightful chewy texture that stands up well in both hot and cold dishes. Its complex taste is more pronounced than that of many other grains, making it a favorite among those looking to add depth to their meals.

Health Benefits of Farro:

  • Fiber Content: High in fiber, farro supports digestive health and can help in managing weight.
  • Protein Source: This grain offers a higher protein content than many other grains, making it a great option for plant-based diets.
  • Rich in Nutrients: Contains a wealth of vitamins and minerals, including B vitamins, zinc, and iron.
  • Antioxidant Properties: The presence of antioxidants like polyphenols helps combat oxidative stress.


Farro’s resurgence in popularity is well-deserved, given its remarkable nutritional profile, delicious flavor, and culinary flexibility. Whether you’re looking to enrich your salads, create comforting soups, or explore new grain-based dishes, farro provides a wholesome foundation that’s both satisfying and healthful.