Farro

No E-numberFlour treatment agentsOrigin: Plant

Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

Farro is a wheat berry.

Gluten-freeNo

Farro is wheat and contains gluten.

HalalYes

KosherYes

KetoNo

Farro is a starchy wheat berry.

Low-FODMAPNo

Farro is high in fructans.

The short answer

Farro is a hulled wheat, most often emmer. Farro fails a gluten-free diet, a keto diet and a low-FODMAP diet. It is vegan. The berry stays chewy, which is why soups and salads use it in place of rice.

87/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesFlour treatment agents

Glycemic index—

Daily limitNot set

Also calledFarro, Pearled farro

Rules by country

🇺🇸 US FDANot evaluated as an additive

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Farro is a wheat food, not an E-number. The Italian name does not create a gluten-free grain. Pearled farro has some of the bran removed and cooks faster. Whole farro keeps it.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

The inedible husk is removed. Whole farro still has bran. Pearled or semi-pearled farro is polished. The package should say which, because the cooking time changes by a wide margin.

Where it comes from: Farro is the market name for a handful of hulled wheats. In an American grocery it is usually emmer. It can also be spelt or einkorn. All three are wheat species with gluten.

Why it’s in food

Holds a salad
Fills a soup
Stands in for rice
Makes a warm bowl

Often found in

Grain saladsSoupsRisotto-style farroSide dishesStuffed squashBreakfast bowls

Also listed as: Farro, Pearled farro, Semi-pearled farro, Whole farro, Emmer wheat

Health & gut impact

Three wheats, one wordUnder study

Emmer, spelt and einkorn have all been sold as farro. The celiac verdict is the same for each of them. The flavor and the protein are not identical.

Botanical identity of farro

Pearling is not de-gluteningConcern

Pearled farro cooks faster because bran was rubbed off. The gluten remains.

Processing of pearled farro

What can I use instead?

Spelt flour

Ratio: The ground form of one of the grains sold as farro

Best for: Baking

Bulgur

Ratio: A cracked wheat that cooks faster

Best for: Salads

More flour treatment agents:

Almond flourAlmond flour is ground almonds. Almond flour is vegan, and the nut itself contains no gluten. It is one of the few baking flours that fits a keto pattern. Large servings are high FODMAP because almonds are.Generally safe Alpha-amylaseAlpha-amylase is the enzyme that clips starch so bread can rise and brown. Baked goods often list it only as enzymes. Fungal amylase is gluten-free. Amylase from barley malt is not.Generally safe Azodicarbonamide (ADA) E927aAzodicarbonamide (ADA, E927a) is a dough conditioner that's banned in the EU but still legal in US bread. Baking turns some of it into semicarbazide, a possible carcinogen, so it's one to avoid.Best to avoid BarleyBarley is a gluten grain with a low glycemic index when it is eaten as the whole or pearled berry. The barley berry fails a gluten-free diet, a keto diet and a low-FODMAP diet. It is vegan. Sprouted barley is the start of malt, which is a different ingredient line.Generally safe

Common questions

Is farro gluten-free?

No. It is wheat, whether the bag is emmer, spelt or einkorn.

What is pearled farro?

Farro polished so some bran is gone. It is not a different species.

Is Farro safe?

Generally safe (87/100). Farro is a wheat food, not an E-number. The Italian name does not create a gluten-free grain. Pearled farro has some of the bran removed and cooks faster. Whole farro keeps it.

Is Farro vegan?

Yes. Farro is a wheat berry.

Is Farro gluten-free?

No. Farro is wheat and contains gluten.

Spotted a mistake on this page? Report it ›

Scientific sources & regulatory citations

Botanical identity of farro
Processing of pearled farro