Are farro and quinoa the same thing? The definitive guide to these ancient grains

December 13, 2025 •

4 min read

Despite both being nutritious ancient grains, one is a gluten-free seed while the other is a wheat variety. So, are farro and quinoa the same thing? They are not, and understanding their differences is key to choosing the right option for your meals and dietary needs.

Quick Summary

Though both are ancient grains, farro is a gluten-containing wheat while quinoa is a naturally gluten-free seed and complete protein source. They differ in texture, flavor, and culinary uses.

Key Points

Classification: Farro is a wheat grain containing gluten, while quinoa is a naturally gluten-free seed (pseudocereal).
Nutrient Profile: Quinoa is a complete protein, containing all nine essential amino acids, unlike farro.
Texture and Flavor: Farro offers a chewy, hearty bite and a nutty flavor, while cooked quinoa is softer with a distinct earthy taste.
Cooking Time: Farro generally takes longer to cook than quinoa and may require soaking, while quinoa cooks in a fraction of the time.
Culinary Uses: Farro is ideal for soups and robust salads, whereas quinoa is highly versatile for salads, breakfast bowls, and stuffing.
Dietary Needs: For anyone following a gluten-free diet, quinoa is a safe choice, while farro must be avoided due to its gluten content.

Farro vs. Quinoa: The Fundamental Differences

While often grouped together as healthy whole-grain alternatives, farro and quinoa are fundamentally different in their botanical classification, composition, and dietary compatibility. The most critical distinction is that farro is a wheat product, containing gluten, whereas quinoa is a seed and is naturally gluten-free. This single difference has major implications for anyone with celiac disease or gluten sensitivity.

What is Farro?

Farro is the name for three varieties of ancient hulled wheat: einkorn, emmer, and spelt. It has been a staple of Mediterranean cuisine for thousands of years, known for its hearty, chewy texture and nutty flavor.

Botanical Classification: A type of wheat (a true grain).
Gluten Content: Contains gluten, making it unsuitable for a gluten-free diet.
Culinary Use: Its robust texture holds up well in soups, salads, and casseroles.

What is Quinoa?

Quinoa is a pseudocereal, which means it is a seed that is prepared and eaten like a grain. It has been cultivated in the Andean region of South America for thousands of years and was a sacred crop to the Incas.

Botanical Classification: A seed, related to spinach and beets.
Gluten Content: Naturally gluten-free, making it a safe choice for those with celiac disease.
Complete Protein: Quinoa is one of the few plant-based foods that is a complete protein, containing all nine essential amino acids.

Nutritional Showdown: Farro vs. Quinoa

Both farro and quinoa are nutritional powerhouses, but their profiles have key differences. While farro often boasts higher fiber content, quinoa's complete protein status gives it a unique edge. Below is a comparison of key nutritional facts based on one cup cooked serving.


Feature	Farro	Quinoa
Classification	Wheat grain	Seed (pseudocereal)
Gluten Content	Contains gluten	Gluten-free
Complete Protein	No	Yes
Fiber	Higher (often more than 5g)	High (approx. 5g)
Protein	High (8g per cup)	High (8g per cup)
Texture	Hearty and chewy	Soft and fluffy
Flavor	Nutty	Earthy

As the table shows, their nutritional values are similar in many ways, but the critical distinction lies in their gluten status and quinoa's complete protein. For those not avoiding gluten, the choice often comes down to texture and flavor preferences.

Cooking and Culinary Uses

The cooking process and best applications for farro and quinoa differ significantly due to their distinct textures. Understanding these differences will help you decide which one to use for your next meal.

Cooking with Farro

Farro has a texture that is dense and chewy, providing a satisfying bite to dishes. It generally takes longer to cook than quinoa, and many recipes recommend soaking it overnight to speed up the process.

Soaking: For a quicker cooking time, soak farro for 30 minutes to an hour.
Cooking Time: Cook time varies by type (pearled, semi-pearled, or whole), but generally ranges from 15-40 minutes.
Best Uses: Use it as a hearty addition to soups, a base for grain salads with roasted vegetables, or as a side dish for meat.

Cooking with Quinoa

Quinoa cooks much faster than farro, similar to white rice, and results in a fluffy, tender texture. It's important to rinse quinoa before cooking to wash away the bitter, soap-like outer coating called saponin.

Rinsing: Always rinse quinoa thoroughly in a fine-mesh strainer to remove its bitter saponin coating.
Cooking Time: Typically cooks in 15-20 minutes, making it a quick and easy option.
Best Uses: In salads, as a breakfast porridge, in stir-fries, or as a bed for curries and stews.

Which Should You Choose?

The best choice depends on your dietary needs, flavor preference, and how you plan to use it in your cooking. Here are some quick considerations to guide your decision:

For a gluten-free diet: Always choose quinoa. Farro is a wheat and contains gluten.
For a complete protein: Quinoa is the clear winner as it contains all nine essential amino acids.
For a chewy texture: If you prefer a heartier, chewier texture that holds up well in soups, farro is your best bet.
For a quick-cooking side: Quinoa cooks faster and is a great go-to for a fast and nutritious side dish.
For soups and stews: Farro's texture prevents it from becoming mushy, making it perfect for slow-cooked dishes.

Conclusion: More Than One Ancient Grain for Your Table

In summary, farro and quinoa are distinctly different, though both are excellent additions to a healthy diet. Farro, a chewy, nutty-flavored wheat, contains gluten, while quinoa, a soft, earthy seed, is a complete and naturally gluten-free protein. Rather than choosing one over the other, consider adding both to your pantry. Their unique textures and nutritional properties make them perfect for different recipes, from hearty soups to light salads. By understanding their core differences, you can better select the right grain to complement your meal and meet your dietary needs. For more information on the health benefits of quinoa, consult trusted sources such as The Nutrition Source at Harvard's T.H. Chan School of Public Health.

Note: Always check labels when purchasing, especially for gluten-free certification, to ensure safety for those with celiac disease.

Frequently Asked Questions

Both farro and quinoa are very healthy, nutritious ancient grains. While quinoa is a complete protein, farro may offer slightly more fiber per serving. The healthier choice depends on your specific dietary needs, such as following a gluten-free diet.

You can substitute them in some recipes, but the result will be different due to their distinct textures and flavors. Farro has a chewy texture and contains gluten, while quinoa is softer and gluten-free. Consider your recipe and dietary restrictions before making the swap.

No, farro is a type of wheat and contains gluten. It is not safe for individuals with celiac disease or gluten sensitivities. Quinoa, on the other hand, is naturally gluten-free and is a safe alternative.

Yes, quinoa should be rinsed before cooking to remove its natural coating of saponin. This prevents the cooked quinoa from tasting bitter or soapy. While farro does not require rinsing, it can be soaked to reduce cooking time.

Farro takes longer to cook, often 30-40 minutes depending on the variety, and benefits from soaking. Quinoa is much faster, typically cooking in 15-20 minutes, similar to rice.

A complete protein is a food that contains all nine of the essential amino acids that the human body cannot produce on its own. Quinoa is a complete protein, which is particularly beneficial for plant-based diets.

If you need a gluten-free option, good alternatives to farro include quinoa, brown rice, millet, buckwheat, and certified gluten-free oats.