Farro Pasta: What It Is, How It Compares and How to Cook It

By Syed Yasararafat · Updated November 7, 2026 · Cooking Guides

Farro pasta is made from farro flour, a type of ancient wheat milled and shaped like ordinary pasta. It has a nutty, earthy flavour and a firm, slightly rustic bite, which suits hearty sauces. It is not gluten-free, but many people enjoy it as a more flavourful alternative to standard whole-wheat pasta. This guide explains what farro is, how the pasta compares with other types, how to cook it, and what to look for on the label.

Health note: this page is general information, not medical advice. Nutrition varies by brand, so use the label on your packet. If you have coeliac disease, a wheat allergy, diabetes or another condition that affects your diet, check with your doctor or a registered dietitian.

What farro is

In Italy, farro is a name for three related hulled wheats:

• Farro piccolo (einkorn): one of the oldest cultivated wheats.
• Farro medio (emmer): the type most often used for farro pasta in Italy.
• Farro grande (spelt): common in central Europe and parts of northern Italy.

These grains are related to modern wheat and all contain gluten. Packages called “farro pasta” are most often made from emmer, grown in regions such as Tuscany, Umbria and Abruzzo. A few products carry protected regional labels, such as farro di Monteleone di Spoleto DOP, which is a mark of origin rather than a guarantee of pasta quality.

Many producers use bronze dies, which leave a rougher surface that holds sauce better. On Italian packaging, trafilata al bronzo signals this.

How it compares

The figures below are typical ranges for 2 oz (56 g) dry pasta, and they vary by brand, so check your label.

Whether farro pasta is “healthier” than other whole-grain pastas depends on the product. Whole-grain farro provides fibre, magnesium, zinc, iron and B vitamins, but so do other whole grains. Refined or “pearled” versions have less fibre.

Common claims, in context

• Digestibility: some people say ancient wheats feel easier to digest. This is anecdotal, and farro still contains gluten and is unsafe for people with coeliac disease. Some people with non-coeliac sensitivities report tolerating it differently, but results vary.
• Blood sugar: whole-grain pasta tends to raise blood sugar more slowly than refined pasta, and results depend on the product and the meal. If you manage diabetes, ask your clinician.
• Weight: fibre can help you feel full, but calories are similar to ordinary pasta, so portion size still matters.

How to cook farro pasta

1. Use a big pot, about 4 to 5 litres of water for 500 g. Whole-grain pasta releases starch and can foam.
2. Salt the boiling water, about 10 g per litre. The nutty flavour benefits from seasoning.
3. Stir early. The shapes can stick in the first couple of minutes.
4. Time it. Dried farro pasta usually takes about 9 to 12 minutes. Whole-grain versions can take up to 14. Start tasting two minutes early.
5. Save a cup of cooking water before draining. It helps loosen and bind the sauce.

For more on starch and emulsification, see our pasta water guide and pasta cooking.

Sauces that suit it

The flavour is assertive, so pair it with sauces of similar character.

• Wild mushrooms and thyme: sauté mixed mushrooms in olive oil with garlic and thyme, deglaze with white wine, and finish with a splash of cooking water.
• Slow-cooked meat ragù: wild boar, duck, lamb or a classic Bolognese.
• Walnut and sun-dried tomato pesto: blend toasted walnuts, olive oil, Parmigiano Reggiano, garlic and a few oil-packed sun-dried tomatoes.
• Roasted vegetables and kale with garlic.

Very light cream or seafood sauces can be overwhelmed. More matches are in our pasta pairing guide.

Buying and storing

• Check the ingredients. A simple list, such as farro flour and water, is a good sign.
• If you want more fibre, look for “whole grain” or “integrale” on the label.
• Store unopened packets in a cool, dark, dry cupboard. Once opened, put the pasta in an airtight jar. Whole-grain products have natural oils and can go stale over time.

For other shapes and styles, see our pasta types guide.

Common questions

Is farro pasta gluten-free?

No. Farro is a type of wheat. It is not safe for people with coeliac disease or a wheat allergy.

Can I substitute it for regular pasta?

Yes, in most recipes, especially with penne, fusilli or rigatoni. Expect a nuttier flavour and a firmer bite.

Why does the water foam?

Whole-grain flours release starch, proteins and plant compounds. Use a larger pot and lower the heat slightly.

Can I use it for salads or meal prep?

Yes. It holds its shape well. Toss with a little olive oil, cool it spread out on a tray, and store it in the fridge for up to 3 or 4 days.

How long should I cook it?

Follow the packet, and taste a minute or two before the time is up. Whole-grain versions take longer than pearled ones.

How does it compare with chickpea pasta?

Chickpea pasta has more protein and no wheat, but it can turn mushy. Our chickpea pasta guide explains the trade-offs.

Further reading: Wikipedia: Farro

Syed Yasararafat

Syed Yasar Arafat is the founder of PastaLoverz.com and a food research enthusiast with a focused interest in pasta varieties, traditional Italian cuisine, and balanced eating. Through PastaLoverz.com, he publishes well-researched articles that explain pasta types, cooking methods, and nutritional considerations in clear, practical terms to help readers make informed food choices.