Farina (Unenriched Dry)
Farina, a type of cereal made from the endosperm of wheat, is a versatile and nutritious food that can be enjoyed in various dishes, particularly as a warm breakfast option. Known for its fine texture, farina is often used to create soft, porridge-like meals when cooked with water or milk. It is an excellent source of energy and offers a variety of essential nutrients that support overall health.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 369 kcal |
| Protein | 10.6 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.08 g |
| Carbohydrates | 78.0 g |
| Fiber | 1.9 g |
| Sugar | 0.0 g |
| Calcium | 14.0 mg |
| Iron | 1.5 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 88.0 mg |
| Potassium | 94.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.53 mg |
| Copper | 0.079 mcg |
| Manganese | 0.693 mg |
| Selenium | 23.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
| Niacin (Vitamin B3) | 0.7 mg |
| Vitamin B6 | 0.058 mg |
| Folate | 24.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.11 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Farina is derived from wheat, so it contains gluten. It is important for individuals with gluten intolerance or celiac disease to avoid consuming farina in its unfortified form.
Dietary Preferences
- Vegetarian-Friendly: Farina is naturally plant-based and suitable for vegetarians.
- Vegan-Friendly: As an unenriched cereal, it is also suitable for vegans.
- Gluten-Free: Not recommended for those following a gluten-free diet unless it is specifically labeled as gluten-free, as it is made from wheat.
Health Benefits and Advice
Farina offers a good source of complex carbohydrates, making it an excellent option for providing sustained energy throughout the day. Its high fiber content can help support digestive health, while the presence of essential minerals like iron, magnesium, and phosphorus helps maintain healthy bones and metabolic function.
The relatively low fat content makes farina a light and easily digestible option, which can be a great choice for those looking to manage their weight or simply prefer a mild, comforting meal. Although it lacks significant amounts of vitamins A and C, fortifying it with milk, fruits, or vegetables can further boost its nutritional value, adding important vitamins and antioxidants.
For those seeking to incorporate more whole grains into their diet, farina serves as a fantastic base for a variety of dishes, from savory to sweet, while being both economical and quick to prepare.
Conclusion
Farina is a wholesome, energy-dense food that fits well into a balanced diet. Its ability to adapt to different culinary creations makes it a valuable pantry staple. Whether youโre looking for a warm breakfast or a savory side dish, farinaโs versatility and nutritional profile can help nourish your body and satisfy your taste buds.
