Farro vs Quinoa:
Which Is Gluten-Free?
Two trendy "ancient grains" the salad bar loves — but farro IS wheat, while quinoa is a naturally gluten-free seed. One of these belongs nowhere near a celiac plate.
Quinoa is the safer celiac choice — Quinoa is gluten-free, while Farro contains gluten.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Farro
No. Farro is an ancient form of wheat and contains gluten — it is not safe for people with celiac disease.
Watch out for:
- Farro is wheat (emmer, einkorn, or spelt)
- Marketed as an "ancient grain" but still contains gluten
- Common in grain bowls and salads at restaurants
Quinoa
Yes, quinoa is naturally gluten-free. It's actually a seed, not a grain, and is one of the best GF protein sources available.
Watch out for:
- Cross-contamination during processing
- Flavored quinoa mixes may contain wheat
- Restaurant quinoa salads with wheat-containing dressings
Gluten-free swaps
Instead of Farro:
As an Amazon Associate we earn from qualifying purchases.
Not sure about a specific brand?
Scan any product label with our free AI gluten checker for an instant celiac-safe verdict.
Scan a product free