Farro
An ancient wheat with intact bran and protein that keeps its glycemic response low.
FatTonic Facts
Farro · per serving 1 cup cooked (170g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 14 | −30.8 |
| Sugar (g) | 1 | −0.8 |
| Processing | minimal | −8.0 |
| Fiber (g) | 5 | +8.0 |
| Protein (g) | 8 | +5.6 |
| Glycemic index | no published test found | |
| Carbs (g) | 37 | |
| Fat (g) | 1 |
Score model v1
Nutrients: no matching USDA FoodData Central record (searched 5 Oct 2026); values not yet sourced.
Glycemic index: no published test found. Searched 28 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no farro (emmer) in Table A1; spelt appears only as bread (nos. 167-171, 270). The score still uses 45, a value with no recorded source, until a test is found.
Per 100 g: not shown — per serving only (no record weight).
What this means for fat-burning
Why this score: glycemic load 14 set it, −30.8 points. Source: not yet recorded.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
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Among the 200 rated foods
Farro scores 74, rated Good. It scores higher than 50% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does farro spike insulin?
Glycemic load 14 for 1 cup cooked (170g); FatTonic Score 74/100 — it supports fat-burning.
Is farro good for fat loss?
Good (74/100): farro supports fat-burning.