Bread, barley, toasted
Common food
Photo: Wikipedia
Toasted barley bread is a hearty, rustic loaf with a deep, nutty flavor and a satisfyingly chewy, dense texture. Its crust is often firm and golden, while the interior is moist and substantial, offering a more complex taste than standard wheat bread. Nutritionally, it's a standout for its impressive protein content and significant dietary fiber.
Calorie split: 16% protein · 70% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People adore its robust, earthy flavor that pairs beautifully with both savory and sweet toppings, from smoked fish to honey. It's a cultural staple in many European and Middle Eastern cuisines, valued for its hearty, comforting quality.
⚠️ Watch-outs & how to enjoy it better
Its dense texture and high fiber can be heavy for some, potentially causing digestive discomfort if you're not accustomed to it. For those monitoring blood sugar, the 6.3g of sugar per 100g, while natural, is notable. To mitigate, pair it with a healthy fat like avocado or a protein like eggs to slow digestion and blunt any glycemic response.
Key benefits
- High in plant-based protein for muscle maintenance and satiety.
- Excellent source of dietary fiber for digestive health.
- Rich in B vitamins and minerals like selenium and manganese.
- Provides sustained energy due to its complex carbohydrate profile.
- Contains beta-glucans, a soluble fiber linked to heart health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The toasting process not only enhances flavor but also creates a slightly lower glycemic index compared to the untoasted slice, as it can retrograde some starches.
Full nutrition (USDA data · scales with serving)
| Water | 28.9 g |
| Energy | 301 kcal |
| Protein | 11.7 g |
| Total lipid (fat) | 5.0 g |
| Carbohydrate, by difference | 52.2 g |
| Fiber, total dietary | 4.4 g |
| Total Sugars | 6.3 g |
| Calcium, Ca | 137 mg |
| Iron, Fe | 4.0 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 155 mg |
| Sodium, Na | 495 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 31.6 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.28 mg |
| Niacin | 6.1 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 79.0 ug |
| Folic acid | 19.0 ug |
| Folate, food | 61.0 ug |
| Folate, DFE | 92.0 ug |
| Choline, total | 20.5 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 | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 46.0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 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 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.48 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 0.67 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.63 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.18 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)
Estimated from Bread, salvadoran sweet cheese (quesadilla salvadorena) — USDA does not publish this profile for Bread.
| Tryptophan | 0.07 g |
| Threonine | 0.21 g |
| Isoleucine | 0.30 g |
| Leucine | 0.65 g |
| Lysine | 0.50 g |
| Methionine | 0.28 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.25 g |
| Histidine | 0.15 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.20 g |
| Proline | 0.83 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.00 g |
FAQ
Is toasted barley bread gluten-free?
No. Barley contains gluten, so barley bread is not suitable for people with celiac disease or gluten sensitivity.
How does it differ nutritionally from whole wheat bread?
Barley bread typically has more fiber (especially beta-glucans), a slightly higher protein content, and a nuttier, less sweet flavor profile than whole wheat bread.
Can I use it for regular sandwiches?
Absolutely. Its sturdy structure makes it excellent for holding wet or heavy fillings like tuna salad, grilled vegetables, or hearty cheeses without becoming soggy.
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 3.01 kcal/g · 16% calories from protein · 4.4 g fiber · 6.3 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: 3.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.