Barley
How Many Calories in Barley? Nutrition Facts and Benefits
Barley is an ancient cereal grain with a mild, nutty flavor and pleasantly chewy texture. It’s used worldwide in soups, stews, salads, pilafs, and for malt production. The values below refer to cooked pearled barley; hulled barley is less processed and higher in fiber but takes longer to cook.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 123 kcal | 28 g | 2.3 g | 0.4 g | 3.8 g | 4 mg |
| 2 | 1 cup cooked (157 g) | 193 kcal | 44 g | 3.6 g | 0.6 g | 6.0 g | 6 mg |
Health Benefits of Barley
- Rich in beta-glucan soluble fiber, which can help lower LDL cholesterol and support heart health.
- Supports steady blood sugar and promotes fullness thanks to its fiber and resistant starch.
- Provides B vitamins (thiamin, niacin) and minerals like selenium, magnesium, and phosphorus.
- Feeds beneficial gut bacteria and supports digestive health.
- Contains antioxidants that may help reduce oxidative stress.
Barley Consumption Tips
- Choose hulled barley for more fiber; pearled barley cooks faster and has a softer texture.
- Rinse before cooking; use about 1 cup dry barley to 3 cups water/broth. Simmer 25–45 minutes depending on type.
- Add to soups, stews, salads, grain bowls, or use as a rice substitute in pilafs.
- Combine with legumes and colorful vegetables; season with herbs and spices (e.g., cumin, thyme, garlic).
- To manage sodium, use unsalted water or low-sodium broth. Note: barley contains gluten—avoid if you have celiac disease or gluten intolerance.