Barley
A chewy grain unusually high in beta-glucan, the soluble fibre linked with lower cholesterol.
Nutrition per 100 g
Standardised to 100 g of barley, cooked for fair comparison. Typical serving: 1 cup cooked pearl barley (157 g) — 193 kcal per 157 g serving.
| Nutrient | Per 100 g | Per serving (157 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 123 kcal | 193 kcal | 100 kcal |
| Protein | 2.3 g | 3.6 g | 1.9 g |
| Carbohydrate | 28.2 g | 44.3 g | 23 g |
| Fat | 0.4 g | 0.7 g | 0.4 g |
| Fibre | 3.8 g | 6 g | 3.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of barley, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (157 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.016 mg | <1% |
| Vitamin K | 0.8 µg | 1.3 µg | <1% |
| Thiamin | 0.083 mg | 0.13 mg | 7% |
| Riboflavin | 0.062 mg | 0.097 mg | 5% |
| Niacin | 2.1 mg | 3.3 mg | 13% |
| Vitamin B6 | 0.12 mg | 0.19 mg | 7% |
| Folate | 16 µg | 25.1 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.14 mg | 0.22 mg | 3% |
| Choline | 13.4 mg | 21 mg | 2% |
| Minerals | |||
| Calcium | 11 mg | 17.3 mg | <1% |
| Iron | 1.3 mg | 2 mg | 7% |
| Magnesium | 22 mg | 34.5 mg | 5% |
| Phosphorus | 54 mg | 84.8 mg | 4% |
| Potassium | 93 mg | 146 mg | 2% |
| Sodium | 3 mg | 4.7 mg | <1% |
| Zinc | 0.82 mg | 1.3 mg | 7% |
| Selenium | 8.6 µg | 13.5 µg | 16% |
| Copper | 0.11 mg | 0.17 mg | 12% |
| Manganese | 0.26 mg | 0.41 mg | 11% |
Source: USDA FoodData Central — Barley, pearled, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat barley?
- Beta-glucan has authorised health claims for blood cholesterol.
- Stays chewy in soups and salads instead of turning to mush.
- Costs a fraction of trendier grains with more fibre than most.
How to include it
- Cook like pasta in plenty of salted water, then drain.
- Use in place of rice in a mushroom risotto-style dish.
- Toss cold with roasted vegetables and feta.
Things to consider
- Contains gluten — not suitable in coeliac disease.
- Pearl barley has the bran partly removed; pot barley has more fibre.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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Farro, cooked
An ancient wheat with a chewy bite, giving 7 g protein and 5 g fibre per cooked cup.
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