Farro (Emmer Wheat)
Staple Grains & Cereals · 10 specs
Direct Answer
Farro (Triticum dicoccum) is an ancient hulled wheat grain. Per 100g raw, it provides 340 kcal, 71.0g carbohydrates (10.5g fiber), 14.5g protein, and 2.5g fat with a low glycemic index of 45.
Source: USDA FoodData Central · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 340 kcal |
| Carbohydrates | 71.0 g |
| Dietary Fiber | 10.5 g |
| Net Carbohydrates | 60.5 g |
| Protein | 14.5 g |
| Total Fat | 2.50 g |
| Glycemic Index (GI) | 45 (Low) |
| Water Content | 11.0 g |
| Gluten Status | Contains Gluten |
| Standard Water-to-Rice Ratio | 3.0 : 1.0 (by volume) |
Ancient Mediterranean Grain
Farro retains a firm, al dente chew even after extended cooking, making it prized in Mediterranean salads and Tuscan soups.
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