Barley, pearled, cooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Pearled barley is a hearty, chewy whole grain with a mild, nutty flavor and a satisfyingly plump texture when cooked. It's a low-fat, high-fiber carbohydrate source, providing over a third of your daily fiber needs in just one cup. Its neutral taste makes it a versatile canvas for both savory and sweet dishes.
Calorie split: 7% protein · 90% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, chewy texture and ability to absorb flavors in soups and stews. It's a staple in many cultures, valued for its hearty, satisfying quality in everything from breakfast porridges to savory pilafs.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood-sugar spikes if eaten in large portions without balancing nutrients. To counteract this, pair it with a source of protein (like beans or chicken) and healthy fats (like olive oil or avocado) to slow digestion. Also, be mindful of sodium in pre-packaged or restaurant barley dishes.
Key benefits
- Excellent source of dietary fiber (beta-glucan) for digestive health.
- Low in fat and contains no cholesterol.
- Provides sustained energy due to its complex carbohydrates.
- Contains essential minerals like selenium and manganese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pearled barley isn't technically a whole grain; the pearling process removes the outer bran layer, which is why it cooks faster than hulled barley but has less fiber.
Full nutrition (USDA data · scales with serving)
| Water | 68.8 g |
| Energy | 123 kcal |
| Energy | 515 kj |
| Protein | 2.3 g |
| Total lipid (fat) | 0.44 g |
| Ash | 0.27 g |
| Carbohydrate, by difference | 28.2 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 0.28 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 54.0 mg |
| Potassium, K | 93.0 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.82 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 8.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.06 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.12 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 | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 56.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.80 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.19 g |
| PUFA 18:3 | 0.02 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 | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.08 g |
| Isoleucine | 0.08 g |
| Leucine | 0.15 g |
| Lysine | 0.08 g |
| Methionine | 0.04 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.07 g |
| Valine | 0.11 g |
| Arginine | 0.11 g |
| Histidine | 0.05 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.59 g |
| Glycine | 0.08 g |
| Proline | 0.27 g |
| Serine | 0.10 g |
FAQ
What's the difference between pearled and hulled barley?
Hulled barley has only the inedible outer husk removed, making it a whole grain with more fiber and nutrients. Pearled barley has the bran layer removed as well, so it cooks quicker but is less nutritious.
Is barley gluten-free?
No, barley contains gluten. It is not safe for people with celiac disease or gluten sensitivity.
How do I cook pearled barley?
Rinse it, then simmer 1 part barley in about 3 parts water or broth for 25-40 minutes until tender and chewy. It can also be cooked in a rice cooker.
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 1.23 kcal/g · 7% calories from protein · 3.8 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.