Whole emmer (medium farro) is a type of wheat. This ancient grain 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 emmer under a different name: in Italy, emmer is known as farro or grano farro or farro medio. Semolina flour made from emmer is still commonly used in Tuscany and Umbria for traditional soups and various dishes. Emmer is also used to make pasta.
Emmer 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, emmer is high in fibre, iron, zinc, copper, vitamin B1, and niacin.
Since emmer 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.
Emmer 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 emmer grain. Below is some guidance, but you can also follow the instructions on the packaging, as cooking times can vary.
Emmer: emmer can be cooked with a 1:2 ratio of grain to water. Simmer for 45-60 minutes.
Look for the words whole farro or whole emmer when buying emmer. Avoid labels that say ‘pearled’ to avoid refined emmer.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
