Barley
Common food
Photo: Wikipedia
Barley is a chewy, nutty whole grain with a satisfying, slightly springy texture when cooked. It boasts a robust, earthy flavor that forms the hearty base of soups and stews. Nutritionally, it's a fiber powerhouse, with over 3.7g per 100g, supporting digestive health.
Calorie split: 6% protein · 76% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love barley for its comforting, chewy texture that adds a satisfying bite to dishes. Its mild, nutty flavor is incredibly versatile, absorbing broths and spices while maintaining its structure.
⚠️ Watch-outs & how to enjoy it better
Barley contains gluten, making it unsafe for those with celiac disease or gluten sensitivity. Its high fiber content can cause digestive discomfort (bloating, gas) if introduced too quickly. To counteract, start with small portions and increase gradually, and ensure it's part of a balanced meal with protein and vegetables.
Key benefits
- High in soluble fiber beta-glucan, which supports heart health.
- Provides a steady source of energy due to complex carbohydrates.
- Contains essential minerals like selenium and manganese.
- A good source of plant-based protein for a grain.
- Promotes feelings of fullness, aiding in weight management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Archaeological evidence suggests barley was one of the first grains cultivated by humans, with finds dating back over 10,000 years in the Fertile Crescent.
Full nutrition (USDA data · scales with serving)
| Water | 67.1 g |
| Energy | 139 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 2.7 g |
| Carbohydrate, by difference | 27.2 g |
| Fiber, total dietary | 3.7 g |
| Total Sugars | 0.28 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 53.0 mg |
| Potassium, K | 90.0 mg |
| Sodium, Na | 199 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 8.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.06 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 13.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 24.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 54.0 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.55 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 0.66 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.62 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.57 g |
| PUFA 18:2 | 0.52 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Barley flour or meal — USDA does not publish this profile for Barley.
| Tryptophan | 0.17 g |
| Threonine | 0.36 g |
| Isoleucine | 0.38 g |
| Leucine | 0.71 g |
| Lysine | 0.39 g |
| Methionine | 0.20 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.30 g |
| Valine | 0.52 g |
| Arginine | 0.53 g |
| Histidine | 0.24 g |
| Alanine | 0.41 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.38 g |
| Proline | 1.2 g |
| Serine | 0.44 g |
FAQ
What's the difference between hulled and pearl barley?
Hulled barley has only the outermost hull removed, making it a whole grain with more fiber and nutrients. Pearl barley has been polished to remove the bran layer, resulting in a quicker cooking time and softer texture but fewer nutrients.
Is barley a good grain for blood sugar management?
Yes, its high soluble fiber content, particularly beta-glucan, can help slow digestion and the absorption of sugars, leading to a more gradual rise in blood sugar compared to refined grains.
How do I cook barley so it's not mushy?
Use a ratio of about 3 cups of liquid (water or broth) to 1 cup of barley. Simmer covered until tender but still chewy, typically 30-40 minutes for pearl barley. Drain any excess liquid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.39 kcal/g · 6% calories from protein · 3.7 g fiber · 0.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.