✦ Higher protein than modern wheat
✦ Magnesium, zinc, and iron
✦ Ancient grain flavour
✦ Good fibre content
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.
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Preparation note
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.
Sources:
CoFID 2021
Where Farro/Emmer (Grain) Stands Out
Macronutrients per 100g
1,502
kJ
Energy
14.7
g
Protein
70.2
g
Carbs
10.7
g
Fibre
2.10
g
Fat
2.00
g
Sugars
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 | — | |
| Glycine | 0.515 g | — | |
| Tyrosine | 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 based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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