Farro vs. Brown Rice: The Whole Grain That's Best for You (2024)

FAQs

Farro vs. Brown Rice: The Whole Grain That's Best for You? ›

Per ½-cup serving, farro delivers more protein (about 3.5 g) and fiber (about 3.5 g) than brown rice. So does Kamut, providing almost 5 g of protein and 3.7 g of fiber per half cup. Whole-grain pasta, which might be enriched with added nutrients, contains about 4 g of protein and 2.9 g of fiber.

Farro and Kamut are types of wheat often referred to as “ancient grains,” and nutritionally, they outperform brown rice and whole-grain pasta.

Also, be advised that farro contains gluten. If you have celiac disease or are otherwise gluten intolerant, avoid the grain. As you may have guessed, you'll also want to sidestep farro if you have a wheat allergy.

Oats. From old-fashioned to steel-cut, oats are a staple breakfast food that are guaranteed to be whole grain even if they are quick-cooking. While all grains are high in fiber, oatmeal contains a special variety called beta-glucan that's especially powerful in lowering cholesterol.

Luckily, incorporating anti-inflammatory foods like fruits, vegetables and whole grains into your diet can help tame chronic inflammation. Our top whole-grain pick for inflammation is farro, since it's packed with fiber and antioxidants while also being a versatile pantry staple.

Although farro is a relatively healthy grain, it's important to remember that, like all grains, farro is relatively high in carbohydrates. Sticking to appropriate ¼ cup portion sizes of farro can prevent you from overindulging in carbohydrates for the day.

A serving of oats (100 grams) contains nearly 17 grams of protein and 10.6 grams of fiber. A serving of farro of the same size contains 15.4 grams of protein and 6.6 grams of fiber. For cooked quinoa, it's about 3 grams of fiber and 4.4 grams of protein.

From chia to kamut, sorghum to spelt, like many whole grains, they are significant sources of protein, fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium.

We recommend enjoying 3 serves of whole grain foods daily to help reduce the risk of disease(4). Making the simple swap from refined grain foods to whole grain varieties such as brown rice, wholemeal pasta, oats, wholemeal bread and whole grain breakfast cereals will ensure you hit your daily whole grain target!

Some whole-grain examples are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ.

What are the best whole grains for seniors? ›

Simply choosing to eat whole-grain foods like oatmeal, quinoa, brown rice, whole-wheat pasta and 100% whole-wheat bread can have a big impact on protecting our brain health.

Farro tends to have slightly higher fiber content compared to quinoa. Quinoa and farro both provide several vitamins and minerals. Quinoa is particularly rich in magnesium, manganese, phosphorus, and folate. Farro is a good source of magnesium, niacin, and zinc.

Other less common types of rice, such as red and black, tend to have similar amounts of fiber as brown rice, Nies said. But each variety contains different amounts of nutrients. Black rice, for example, is rich in a type of antioxidant called anthocyanin.

In addition to great taste, the large, whole-grain version of farro provides healthy fiber and protein. Its pleasantly chewy texture holds up well, even in soups and stews. The whole grain version of farro is more nutritious than the husked or “pearled” type.

Farro tends to have slightly higher fiber content compared to quinoa. Quinoa and farro both provide several vitamins and minerals. Quinoa is particularly rich in magnesium, manganese, phosphorus, and folate. Farro is a good source of magnesium, niacin, and zinc.

A serving of oats (100 grams) contains nearly 17 grams of protein and 10.6 grams of fiber. A serving of farro of the same size contains 15.4 grams of protein and 6.6 grams of fiber. For cooked quinoa, it's about 3 grams of fiber and 4.4 grams of protein.