Grain fads seem to come and go quicker than we can perfect the recipes they star in. So if you haven’t heard of farro yet, just wait. It’s about to take over your Pinterest feed like quinoa did a few years back. While the round tiny grain we cook up in hot and cold dishes alike is praised for its high fiber, protein and vitamin content, can farro offer just as many healthful benefits?
Both superfoods became staples in the countries they originated in halfway around the world from each other, and they’re sure to pack a nutritious punch in your own kitchen, too.
Farro nutrition
People who aren’t fans of the nutty flavor and tapioca texture of quinoa often prefer farro as a delicious and nutritious grain alternative.With a similar texture to rice, this ancient wheat can be found in many Mediterranean, Ethiopian and Middle Eastern dishes and is a great protein substitute for vegans and vegetarians. A half cup of farro contains as much as 8 grams of fiber and protein; the same amount of quinoa results in only 2.5 grams of fiber and 4 grams of protein.
If you don’t practice a gluten-free diet, start replacing white rice and pasta with farro. It’s been shown to benefit digestion and cardiovascular health and its high protein content means it can even replace lower-quality cuts of meat when paired with other plant food like veggies. Yum!
Is farro healthy?
The mini but mighty kernel is also an unprocessed grain, meaning it contains an intact bran and germ, which are the parts of a grain responsible for providing nutrients, protein and fiber. This keeps you feeling fuller longer compared to refined grains like white rice. Keep in mind farro does contain more carbs than quinoa, but it makes up for that by offering a higher amount of calcium and supplying more than 10 different vitamins and minerals.
Is farro gluten free?
Before you stock up on what seems like the only food you’ll ever need to eat again, be aware that farro is not gluten free. However, its gluten content is lower than other wheat products on the market, and if prepared properly, can be made more tolerable for someone sensitive to the wheat protein.
Quinoa nutrition
This grain, often coined as a superfood, has received some well-deserved attention over the past few years. Quinoa contains all nine essential amino acids, which not many plant foods can boast about. Amino acids make up protein, and some are termed essential because we do not physically produce them. We can only get them through the food we eat.
When it comes to fiber and protein, quinoa doesn’t hold as high a value as farro, but it is higher than most other grains. A cup of quinoa contains 5 grams of fiber compared to the 3.5 grams in brown rice. However, the fiber that quinoa does contain is insoluble, which doesn’t have the same digestive benefits as soluble fiber but is still known for helping with weight loss and staving off hunger.
Plus, unlike farro, quinoa is truly gluten-free—no modifications needed. This little grain can satisfy (and fill up) your gluten-free, vegetarian and vegan friends. Seconds, please!
Is quinoa gluten free?
Quinoa is gluten free.
Quinoa vs farro
These grains are a force to be reckoned with. While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa. However, quinoa contains all nine essential amino acids along with antioxidants.
Plus, there’s a reason people turn to that little grain:it’s gluten-free and can provide the protein a vegetarian and vegan diet needs. In the end, quinoa comes out of top because of its versatility. Long live the superfood!
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FAQs
Quinoa vs farro
What's healthier, quinoa or farro? ›
Farro contains more carbohydrates than quinoa, but it also has more calcium. Both are nutritious choices, but of the two, farro provides more vitamins and nutrients.
What is the downside of farro? ›
Also, be advised that farro contains gluten. If you have celiac disease or are otherwise gluten intolerant, avoid the grain. As you may have guessed, you'll also want to sidestep farro if you have a wheat allergy.
Is farro the healthiest grain? ›
Not all grains are created equal. Farro, in particular, is loaded with nutrients, making it a good alternative to the “empty carbohydrates” that many diets warn against. In fact, it's an excellent source of plant-based protein, making it a great option for vegetarians and vegans to add to their lifestyle.
Can farro help with weight loss? ›
One serving provides about 200 calories, 7 grams of protein and 7 grams of fiber. "The fiber content in farro is really important because it improves digestive health," says Guy. An added bonus? "It also can improve satiety that may lead to less weight gain or even some weight loss."
Is farro an inflammatory grain? ›
Luckily, incorporating anti-inflammatory foods like fruits, vegetables and whole grains into your diet can help tame chronic inflammation. Our top whole-grain pick for inflammation is farro, since it's packed with fiber and antioxidants while also being a versatile pantry staple.
Which grain is the healthiest? ›
Healthy Grains and How to Enjoy Them
- Brown Rice. 1/17. In the world of whole grains, you can argue this is the original star. ...
- Sorghum. 2/17. Many cultures enjoy this ancient cereal grain. ...
- Buckwheat. 3/17. It isn't a grain or a wheat. ...
- Barley. 4/17. ...
- Oats. 5/17. ...
- Millet. 6/17. ...
- Quinoa. 7/17. ...
- Bulgur. 8/17.
And because farro is not commonly referred to as a wheat product, those following a gluten-free diet or those who have celiac disease may mistakenly believe it is safe to consume. But, people with medical conditions requiring a strict gluten-free diet should steer clear of all three varieties of farro.
Is farro bad for gut health? ›
Summary: Emmer farro is an excellent source of fiber. A high-fiber diet is associated with a lower risk of heart disease, type 2 diabetes and higher levels of gut-friendly bacteria.
Is farro a bad carb? ›
Farro and pasta are both great carbohydrate options. Farro has 7 grams of protein and fiber per quarter cup and also has 10% of the various vitamins and minerals including iron, magnesium and B vitamins that you need in a day.
A serving of oats (100 grams) contains nearly 17 grams of protein and 10.6 grams of fiber. A serving of farro of the same size contains 15.4 grams of protein and 6.6 grams of fiber. For cooked quinoa, it's about 3 grams of fiber and 4.4 grams of protein.
Do you rinse farro before cooking? ›
No matter which cooking method you choose when cooking farro, the first step is to rinse it to remove any dust remaining after processing. Farro itself doesn't get gummy or sticky when cooked, even if it's cooked longer than necessary. However, the dust left in the grain during processing can be a culprit.
Is orzo or quinoa healthier? ›
Which is healthier, orzo or quinoa? Quinoa offers more protein and isn't gluten-filled like orzo. However, both are healthy in a balanced diet. But if you want more protein and no gluten, quinoa is the healthier option.
Is farro better for you than quinoa? ›
These grains are a force to be reckoned with. While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa. However, quinoa contains all nine essential amino acids along with antioxidants.
What is the best way to eat farro? ›
We especially love farro in risotto recipes to make farrotto — it lends the risotto a chewy texture and rich, nutty flavor. It's also great served cold, tossed into a salad, or as the base of a grain bowl.
Is farro a good or bad carb? ›
Farro and pasta are both great carbohydrate options. Farro has 7 grams of protein and fiber per quarter cup and also has 10% of the various vitamins and minerals including iron, magnesium and B vitamins that you need in a day.
What grain is best for weight loss? ›
The good-for-weight-loss whole grains are those, like brown rice, whole oats, unhulled barley, and buckwheat groats, that have not gone through the grinding, or processing, of their kernels into flour. These whole grains contain only about 500 calories per pound.
Is quinoa the most healthy grain? ›
Many call quinoa the optimal "super grain" because it's loaded with protein, fiber, antioxidants and numerous other nutrients. Of course, its easy preparation and fluffy texture make it ideal for just about any mealtime.
Is quinoa actually healthier than rice? ›
Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.
