Emmer (or farro in Italian contexts) is an ancient species of wheat with higher protein, fibre, and mineral content than modern common wheat. It provides good amounts of magnesium, zinc, iron, and B vitamins, alongside a distinctive nutty flavour. It contains gluten and is not suitable for those with coeliac disease.
Soak whole emmer overnight, then simmer in 3 parts water for 45-60 minutes; pearled emmer (farro) cooks in 20-25 minutes without soaking. Use in stews, grain bowls, or as a risotto substitute.
Where Farro/Emmer (Grain) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Glutamic acid | 4.41 g | — | |
| Aspartic acid | 1.10 g | — | |
| Leucine | 1.01 g | — | |
| Proline | 0.809 g | — | |
| Valine | 0.750 g | — | |
| Arginine | 0.735 g | — | |
| Phenylalanine | 0.720 g | — | |
| Serine | 0.662 g | — | |
| Isoleucine | 0.588 g | — | |
| Alanine | 0.588 g | — | |
| Tyrosine | 0.515 g | — | |
| Glycine | 0.515 g | — | |
| Threonine | 0.485 g | — | |
| Lysine | 0.441 g | — | |
| Methionine | 0.382 g | — | |
| Histidine | 0.353 g | — | |
| Cysteine | 0.265 g | — | |
| Tryptophan | 0.176 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →