scored 74/100
Farro is a hulled wheat grain rich in protein, fiber, and B vitamins, offering sustained energy and digestive support for longevity-focused diets.
32.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 74.
Farro, an ancient grain domesticated in the Fertile Crescent over 10,000 years ago, is a nutrient-dense whole grain that has regained popularity in modern nutrition. Unlike modern refined wheat, farro retains its bran and germ, preserving its fiber (7.31g/100g) and micronutrient profile. Its protein content (12.64g/100g) is notably higher than common grains, making it valuable for muscle maintenance in aging populations. Farro contains beta-glucans, a soluble fiber linked to cardiovascular health, and provides substantial amounts of manganese (2.595mg), magnesium (118.8mg), and niacin (5.816mg)—nutrients critical for metabolic health and longevity. The grain's low glycemic index (around 34) supports stable blood glucose levels, reducing diabetes and metabolic syndrome risk. Rich in polyphenols and lignans with antioxidant properties, farro supports cellular health and inflammation reduction. Its nutrient density makes it particularly valuable for plant-based and whole-grain focused longevity diets, offering sustained satiety and steady energy release without blood sugar spikes.
Beta-glucans in farro bind to cholesterol in the digestive tract, enhancing elimination and reducing LDL cholesterol levels
High fiber content and low glycemic index slow glucose absorption, preventing blood sugar spikes and improving insulin sensitivity
Insoluble fiber and resistant starch serve as prebiotics, feeding beneficial gut bacteria and supporting microbiome composition
Complete protein profile combined with fiber and complex carbohydrates provides prolonged fullness and steady glucose release
Magnesium, phosphorus, and manganese support bone matrix formation and mineralization; lower phytic acid in farro improves mineral absorption
Farro's sustained energy release and satiety support make it ideal for lunch, preventing afternoon energy crashes and reducing overeating at dinner
Breaks a fast
Can be consumed at any meal; evening consumption is acceptable as its low glycemic index doesn't disrupt sleep
Per 100 g of the default form. Bars show how much higher or lower farro is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Farro is classified as a grain. Farro is a hulled wheat grain rich in protein, fiber, and B vitamins, offering sustained energy and digestive support for longevity-focused diets.
Farro scores 74/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Copper, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 6.3 g of protein (~13% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 3.7 g of fiber (~13% of the 28 g daily value).
In a 50 g serving, farro is highest in Manganese (~56% DV), Copper (~26% DV), Niacin (~18% DV), Zinc (~18% DV), Thiamin (~16% DV).
Yes — Farro is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Not really. A 50 g serving has about 32.4 g of net carbs (36.1 g total minus 3.7 g fiber).
Best in the midday. Farro's sustained energy release and satiety support make it ideal for lunch, preventing afternoon energy crashes and reducing overeating at dinner
A typical serving is around 50 g (~184 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating farro alongside several other grain sources.
Farro pairs nicely with: Pair with leafy greens (spinach, kale) because vitamin C enhances absorption of farro's iron and manganese; Combine with olive oil or avocado because fat-soluble compound absorption is enhanced, and healthy fats support satiety; Mix with legumes (lentils, chickpeas) because they provide complementary amino acids, creating a complete protein profile with all essential amino acids; Serve with tomatoes and herbs because lycopene and polyphenols work synergistically with farro's antioxidants for anti-inflammatory effects.
Encyclopedia entries that supply the same signature nutrients farro contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients farrocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.