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Einkorn (small farro) is a type of wheat. In fact, einkorn is considered the oldest of all domesticated wheat. This ancient grain is an early form of wheat that is cultivated for centuries—and in some cases, millennia—before the development of modern wheat varieties. Unlike today’s common wheat, which has been selectively bred for higher yields and ease of processing, this ancient variety has remained largely unchanged and are valued for their distinct flavours, higher nutrient density, and adaptability to different growing conditions.
Sometimes you might be able to find einkorn under a different name: in Austria or France it is called petit épeautre or ‘little spelt’), while in Italy it is called farro piccolo or ‘little farro.’
Einkorn and other ancient grains share a robust, earthy flavour and a chewy texture when cooked. They originated in regions such as the Fertile Crescent (modern-day Middle East) and were integral to the diets of early agricultural civilisations, forming the backbone of many traditional diets.
Nutritionally, einkorn is high in fibre, magnesium, phosphorus, iron, zinc, copper, and vitamin B1. It is also a source of potassium, niacin, and folate.
Since einkorn is a type of wheat, it contains gluten, so it is not suitable for those with gluten intolerance or coeliac disease.
Toggle with the tables below to compare their nutritional content per 100 g (both cooked and uncooked) and per average portion size. You might be surprised by the differences!
Whole grains are all packed with carbohydrates and dietary fibre (which is a type of carbohydrate) and are naturally low in (saturated) fat. Fibre is important for our health and the prevention of many chronic diseases. That’s why the European Food Safety Authority (EFSA) recommends we eat at least 25 g of fibre per day. Sometimes, you might see whole grains labelled as ‘high in fibre’ or ‘source of fibre’ – but what does that really mean?
% of DRV stands for dietary reference value. DRV stands for dietary reference value. These values estimate how much of a nutrient most healthy people in Europe need each day. Ideally, we should aim to reach 100% of these values daily. Each vitamin and mineral has their own DRV, as set by EFSA.
You might have heard that whole grains are ‘high in,’ ‘rich in,’ or ‘source of’ a certain vitamin or mineral. These term are regulated by EFSA and products must meet specific rules to be considered as such. Here’s how to interpret these contributions:
Store in an airtight container in a cool, dry place. Follow the instructions on the packaging to keep the food good for as long as possible.
Einkorn has a best-before date, meaning that it can often be eaten after that date has passed. If they look, smell and taste good, and the packaging is also intact, it will most likely be safe.
Cooking times and methods vary depending on the specific einkorn grain. Below is some guidance, but you can also follow the instructions on the packaging, as cooking times can vary.
Einkorn: Use a ratio of 1 part einkorn to 3 parts of water. Bring to a boil, then reduce heat and simmer for 30-40 minutes until tender.
When you see einkorn on a ingredient list, it is almost always whole einkorn.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
