5 Health Benefits of Farro

Don’t get me wrong, rice and quinoa are great. But if you’re looking to spice up your whole grain game, it’s time that farro enters the chat. Why, you ask? Well, dear reader, the health benefits of farro are off the charts.

“Farro is an underrated whole grain,” says Kaytee Hadley, RDN, a functional medicine dietitian and founder of Holistic Health and Wellness. Among its many benefits, farro can help control blood sugar, improve digestive health, and boost satiety, she says. The hearty grain also packs a punch when it comes to macronutrients and micronutrients since it’s full of fiber, protein, complex carbs, iron, and magnesium, says Jason Levee, RD, a registered dietitian and founder of Whole Family Nutrition.

Farro is also incredibly versatile. It’s similar to barley, but the earthy taste and slightly chewy texture makes it a staple for breakfast, lunch, or dinner, Levee says. It works as the base for grain bowls, stir fries, and porridges, and even can be stirred into soups.

That’s just the beginning of the benefits of farro. Keep scrolling for the low-down on farro nutrition.

Experts Featured in This Article

Kaytee Hadley, RDN, is a functional medicine dietitian and founder of Holistic Health and Wellness.

Jason Levee, RD, is a registered dietitian and founder of Whole Family Nutrition.

What Is Farro?

“Farro is a type of whole grain wheat with a nutty flavor that’s packed with nutrients like fiber, protein, B vitamins, and magnesium,” Hadley says. It’s considered an ancient grain that’s thought to have originated in the Middle East about 20,000 years ago (particularly in the Fertile Crescent between the Tigris and Euphrates River if we want to get technical). But it’s most commonly grown in Italy today, she says.

The word “farro” is also more of an umbrella term, because it actually refers to three types of grains: einkorn, emmer, and spelt, Levee says. When you buy farro, you could be getting any of these three grains, but emmer wheat is the most common, and they all generally taste the same (earthy with a slightly chewy texture).

Farro Nutrition Facts

Farro gets a gold star when it comes to nutrition since it’s loaded with fiber, plant-based protein, and complex carbohydrates, Levee says. It also boasts an impressive roster of vitamins and minerals such as magnesium, iron, and B vitamins, adds Hadley.

Here’s a snapshot of the nutrition facts for ½ cup of cooked farro, according to Levee:

Health Benefits of Farro

Boosts protein intake. Farro is a top-tier plant-based protein that can help increase satiety by keeping you fuller for longer, Hadley says. The protein content also makes farro a great meal or snack for promoting muscle repair, she says.

Regulates blood sugar. Refined grains like pasta and white bread are known for spiking your blood sugar, but the fiber, complex carbs, and protein in farro can help balance blood-sugar levels, Levee says. The whole grain has a low glycemic index, meaning that it’s digested more slowly, causing a delayed rise in blood sugar while simultaneously providing a steady energy source throughout the day.

Supports gut health. Thanks to its high fiber content, Hadley says farro is a gut health superstar. “Fiber feeds the important bacteria in your gut to create a thriving microbiome which is important for immune, brain, and heart health,” she explains. Fiber also keeps your digestive tract flowing to support regularity and combat bloating and constipation, Levee adds.

Increases vitamins and minerals. Vitamins and minerals are the secret sauce for overall wellness, and farro is loaded with some heavy hitters, including magnesium, B vitamins, and iron. “Magnesium, an electrolyte naturally found in farro, plays a role in bone health, mood, and sleep, while B vitamins are important for brain health, mood, energy levels, and hormone production,” Hadley says. Iron, on the other hand, is a crucial mineral for immune functioning, sleep quality, and overall energy levels, Levee adds.

Promotes longevity. “Choosing whole grains like farro, instead of refined grains such as white rice or pasta, can decrease risk of heart disease, high blood pressure, and stroke, while reducing the risk of certain types of cancer,” Hadley says. As a result, farro can help promote longevity and support a healthy body (of course, when paired with a well-rounded diet and regular exercise).

How Should You Eat Farro?

Farro is a versatile grain that can be used in any meal or recipe that typically calls for rice or quinoa, Levee says. “I like to use it as a base for grain bowls, for a fun spin on a risotto or fried rice, or to bulk up vegetable soups when it’s cold out,” he says. Hadley also recommends using farro in a stir fry or sprinkled atop salad for a more filling meal.

As for the type of farro you use, Hadley suggests buying the whole grain version instead of the “pearled” variation. This will ensure the nutritious outer layers are intact and not removed during processing, she says.

Is Farro Good For You?

Absolutely! “Farro is an underrated whole grain that can be a healthy addition to your plate,” Hadley says. It can be incorporated into a variety of balanced meals and is packed with fiber, protein, and complex carbohydrates to leave you full and satisfied.

That said, farro does contain gluten, so if you have celiac disease or a sensitivity to gluten, Levee says farro should be completely avoided. Otherwise, most people can regularly eat farro without issue, he says.

So it’s clear that farro is a nutritional MVP, but should you eat it every day? “You could eat farro every day as part of a balanced diet (as long as you don’t have a gluten intolerance), but you would be better served eating a wider variety of foods,” Levee says.

As always, it’s better to aim for a well-rounded diet full of fruits, vegetables, lean protein, heart-healthy fats, and other whole grains, says Hadley. “It’s important to have diversity on your plate to get a variety of nutrients and support gut health, so be sure to mix it up and eat plenty of other foods throughout the day.”

Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.