Those on a gluten-free diet are no strangers to the constant label search for gluten-containing ingredients. With new and exotic sounding food items, such as farro, increasing in popularity over the years, it can pose a question to those who require gluten-free foods. Is farro suitable on a gluten-free diet?
No, farro is not gluten-free because it is a form of wheat and should be avoided for anyone following a gluten-free diet. The best gluten-free alternatives to farro include Bob’s Red Mill Whole Grain Sorghum, Now Real Foods Organic Sprouted Brown Rice, Food to Live Organic Whole Grain Oat Groats, and Public Goods Gluten-Free Organic Tricolor Quinoa.
Now that we know farro is not a gluten-free food, we’ll take a deeper look into the background of farro, its potential health benefits and drawbacks and suitable, gluten-free alternatives. Let’s get started!
Contents
What is Farro?
Farro is known as an ancient grain, a category that encompasses grains that have been around for centuries and have been unchanged by modern farming or refining processes. Farro is an umbrella name for a variety of three different ancient wheat grains: spelt, einkorn and emmer. Farro has a distinct nutty flavor and slightly chewy texture, similar to brown rice.
Farro can be found in whole grain, semi-pearled or pearled forms. As with other grains, whole grain varieties of farro include the entire part of the grain and tend to be highest in fiber and nutrients because it is less processed. Semi-pearled varieties have part of the outer bran removed to speed up cooking time and pearled has the entire bran removed. Semi-pearled and pearled are less flavorful and are quick to cook compared to whole grain.
Wheat Grains that Fall Under Farro
It can be confusing to some that three different grains are all considered farro. In the United States, farro is typically emmer wheat, but what is considered farro will differ by region or country. All forms of farro differ marginally in their nutrient and flavor profile from one another.
Spelt
Spelt has a slightly sweet and nutty flavor with a light texture that pairs well in many dishes as well as a flour in baked goods. Spelt is available in whole grain or refined versions. Spelt is more water-soluble than wheat, including its gluten, which makes it a lot easier for digestion. It also contains a lot more fiber than traditional wheat does.
Nutrition Facts (Per 100 grams) [1]:
- Calories 324
- Fat 3g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 68g
- Sugar 0g
- Added sugar 0g
- Fiber 6g
- Protein 15g
Einkorn
Einkorn has a similar flavor to regular wheat with deeper nutty and toasty notes that make it perfect for warming dishes and baked goods. Einkorn is more challenging to find than spelt and may only be available at certain health food stores or online.
Nutrition Facts (Per 100 grams) [1]:
- Calories 333
- Fat 2g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 67g
- Sugar 0g
- Added sugar 0g
- Fiber 7g
- Protein 13g
Emmer
Most of the farro labeled in the United States is emmer farro. Emmer has a similar flavor profile to spelt. However, when used as a flour, it is more similar to a whole wheat and is not as light and air as spelt. Whole emmer can be used similarly to wheat berries.
Nutrition Facts (Per 100 grams) [1]:
- Calories 362
- Fat 2g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 72g
- Sugar 0g
- Added sugar 0g
- Fiber 11g
- Protein 13g
Health Benefits and Drawbacks of Farro
Farro is a rich source of dietary fiber, containing between 6-11 grams per 100-gram serving depending on the wheat used. In the United States, adults on average consume between 10-15 grams of fiber per day. With a recommendation between 25-38 grams per day by the United States Department of Agriculture (USDA), most American’s are falling short [2].
A high fiber diet can provide numerous health benefits including bowel regularity, reducing cholesterol levels and heart disease risk, and helping to maintain a healthy weight, among many more. Farro, especially emmer farro, has more fiber per serving than most other grains. Adequate fiber intake can also help to better control our blood sugar levels and reduce risk for developing type 2 diabetes and even colon cancer [3, 4].
Because farro is a form of wheat, it is not suitable for those on a gluten-free. Farro is also mainly carbohydrate with a carbohydrate content ranging from 67-72 grams per 100 gram serving, making it not suitable for those on the keto diet. If you are not following either of these two diets, farro is a highly nutritious addition to your meals that is widely available online or in-store at various retail sites.
Gluten-Free Alternatives to Farro
Bob’s Red Mill Whole Grain Sorghum
A traditional grain of India, sorghum has a mild, earthy flavor and is often said to be the most wheat-like, gluten-free grain in both texture and flavor, especially in flours. Bob’s Red Mill whole grain sorghum is certified gluten-free, non-GMO, and works well in grain bowls, pilafs, and salads. You can find this product in store or online at various retailers, including bobsredmill.com, priced at $2.69 for a 24-ounce bag.
Ingredients:
- Whole grain sorghum
Nutrition Facts (Per ¼ cup):
- Calories 170
- Fat 0.5g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 36g
- Sugar 0g
- Added sugar 0g
- Fiber 8g
- Protein 4g
Now Real Food Organic Sprouted Brown rice
Brown rice is similar in appearance, texture, and flavor to farro and works well as a gluten-free alternative in most recipes. Now Real Foods organic sprouted brown rice is certified gluten-free, non-GMO and USDA certified organic. You can find this product online at bakersplus.com priced at $5.43 for a 16-ounce bag.
Ingredients:
- Organic sprouted brown rice (non-GMO)
Nutrition Facts (Per ¼ cup):
- Calories 160
- Fat 1.5g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 35g
- Sugar 0g
- Added sugar 0g
- Fiber 2g
- Protein 3g
Food to Live Organic Whole Grain Oat Groats
Another convenient, whole grain and gluten-free alternative to farro is whole grain oat groats. Oat groats are minimally processed hulled kernels of oats that include the germ and fiber-rich bran portions. They are slightly nutty and almost buttery in flavor and versatile in many recipes.
Food to Live organic whole grain oat groats are naturally gluten-free, non-GMO, kosher, and USDA certified organic. You can find this product online at foodtolive.com priced at $10.98 for a 1-pound bag.
Ingredients:
- Organic oats
Nutrition Facts (Per 1-ounce):
- Calories 112
- Fat 2g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 21g
- Sugar 0g
- Added sugar 0g
- Fiber 3g
- Protein 3g
Public Goods Gluten-Free Organic Tricolor Quinoa
Another popular gluten-free grain is quinoa. Although slightly different in texture due to its small, spiral shape, quinoa has a mild, earthy flavor that works to compliment some recipes as an alternative to lentils. As a bonus, quinoa is one of the very few grains that contain a complete protein source.
Although it may not be a perfect match in texture compared to farro, its nutrition profile is closely matched to farro in fiber and protein. Public Goods gluten-free organic tricolor quinoa is certified gluten free, USDA organic and non-GMO. You can find this product online at publicgoods.com priced at $8.00 for a 24-ounce bag.
Ingredients:
- Organic quinoa
Nutrition Facts (Per ¼ cup):
- Calories 180
- Fat 3g
- Saturated fat 0g
- Sodium 10mg
- Carbohydrates 32g
- Sugar 0g
- Added sugar 0g
- Fiber 3g
- Protein 6g
Bob’s Red Mill Organic Whole Grain Buckwheat
Although it has wheat in the name, buckwheat is a naturally gluten-free food. It is versatile and can easily be used in rice dishes or ground into flour for gluten-free baked goods. Its flavor is described as slightly earthy and nutty with a touch of bitterness.
Buckwheat is sometimes described as having an intense flavor and is often combined with other types of flours to help tame it in recipes. You can find this product online at bobsredmill.com priced at $10.99 for a 16-ounce bag.
Ingredients:
- Organic buckwheat
Nutrition Facts (Per ¼ cup):
- Calories 160
- Fat 1g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 32g
- Sugar 1g
- Added sugar 0g
- Fiber 1g
- Protein 6g
Related Questions
Is Farro High in Carbs?
Because farro is a grain, it is mainly made of carbs, fiber, and a little protein. Depending on which grain you are referring to, farro can have anywhere from 67-72 grams of carbohydrates per 100-gram serving. This is considered high-carb and is not suitable for those following the keto diet.
Does Farro Taste Like Rice?
Farro can have a similar appearance and flavor to brown rice. However, it is not as heavy as brown rice. Some forms of farro are compared to the flavor and texture of barley but it also depends on the type of farro. Since most forms of farro in the United States are derived from emmer, they are more similar in flavor to whole wheat or brown rice.
Can Farro be Sprouted?
Yes, like many other grains, farro can be sprouted. They can be purchased sprouted or sprouted at home, but homemade sprouted grains should not be eaten raw due to increased risk for foodborne illness. Always cook homemade sprouted grains and avoid during pregnancy or if you have a weakened immune system.