Farro (emmer wheat)
Low GI
GL 53.2 per cup (190 g) · GL 28 per 100 g
- High fiber content
- Moderate glycemic load
Farro (emmer wheat) has a glycemic index of 40 (Low). One cup (190 g) adds a glycemic load of 53.2.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2710828 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 6.4 per 100 g Lentils have a significantly lower glycemic load (6.44 vs 28) and a lower glycemic index, providing a much steadier blood sugar response.
Lentils - GL 9.8 per 100 g Quinoa offers a substantially lower glycemic load (11 vs 28) compared to farro, making it a better choice for blood sugar management.
Cooked quinoa
Forms of Farro (emmer wheat)
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Farro (emmer wheat) is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 190 g | 53.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 340 kcal |
| Carbohydrates | 70 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 7 g |
| Soluble | 2.1 g |
| Insoluble | 4.9 g |
| Protein | 14 g |
| Fat | 2.5 g |
| Saturated | 0.3 g |
| Unsaturated | 2.2 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- High fiber content
- Moderate protein level
- Low glycemic index
- Moderate glycemic load
- Higher total carbohydrates
- Unknown processing level
Calculate the glycemic load of a meal with Farro (emmer wheat)
Allergens
Recipes with Farro (emmer wheat)
Frequently Asked Questions
What is the glycemic index of Farro (emmer wheat)?
Farro (emmer wheat) has a glycemic index of 40 (Low). One cup (190 g) has a glycemic load of 53.2; per 100 g the glycemic load is 28.
Is Farro (emmer wheat) good for people with insulin resistance?
Farro (emmer wheat) has a low glycemic index (40), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Farro (emmer wheat) has the lowest glycemic load?
Among the forms of Farro (emmer wheat) in this database, Cooked spelt has the lowest glycemic load (12 per 100 g).
Check Farro (emmer wheat) in the Logi app, with your portion.
