Calories in Barley

About Barley Nutrition

Barley is one of the world's oldest cultivated grains and one of the most fiber-rich whole grains available. Raw (dry) barley contains 354 calories per 100g, but once cooked it absorbs water and drops to roughly 123 cal/100g — or about 193 calories per cup cooked. Its standout feature is an exceptionally high fiber content (17.3g/100g dry), including the soluble fiber beta-glucan, which is clinically proven to lower LDL cholesterol and improve blood sugar control.

With 354 calories per 100 grams, Barley provides 3.6g of protein,73g of carbohydrates, and 1.5g of fat.

Macronutrient Breakdown

• Protein: 3.6g - 4% of calories
• Carbohydrates: 73g - 82% of calories (including 17.3g fiber)
• Fat: 1.5g - 4% of calories

Health Benefits of Barley

• Beta-glucan soluble fiber (3–4g per cooked cup) clinically shown to reduce LDL 'bad' cholesterol by 5–10%
• Low glycemic index (28 for pearl barley) makes it one of the best grains for blood sugar management
• High fiber content promotes lasting satiety — keeps you full significantly longer than white rice or pasta
• Rich in selenium, manganese, and chromium — minerals supporting thyroid function, bone health, and glucose metabolism
• Contains lignans and phytic acid, antioxidant compounds associated with reduced cancer risk
• One of the most affordable high-nutrition whole grains, providing 4g plant protein per cooked cup

How to Eat Barley

Pearl barley (most common) cooks in 25–30 minutes in a 2.5:1 water-to-barley ratio. Hulled barley (more nutritious but chewier) takes 45–60 minutes. Rinse before cooking. Cooked barley works beautifully in grain bowls, soups, stews, and risotto-style dishes. Cold cooked barley makes an excellent base for meal-prep salads. For speed, use a pressure cooker: pearl barley cooks in 10 minutes at high pressure. One dry cup (200g) yields about 3 cups cooked.

Selection and Storage

Dry barley keeps 12–18 months in an airtight container in a cool, dark pantry. Look for pearl barley (white, round) or hulled barley (brown, nutty) at most grocery stores — both are nutritious. Cooked barley refrigerates well for 5 days or freezes for 3 months in portion bags. Buy in bulk bins for the best value per gram of nutrition.

Dietary Considerations

Barley is NOT gluten-free — it contains gluten and must be avoided by those with celiac disease or gluten sensitivity. Pearl barley has the outer bran layer removed, making it lower in fiber than hulled barley but still an excellent source. It is naturally vegan, cholesterol-free, and very low in fat (1.5g/100g). Diabetics benefit from its low GI and beta-glucan's blood sugar-blunting effect. Not suitable for keto diets due to its carbohydrate content.

Related Foods & Further Reading

Barley is often compared to other whole grains: a cup of cooked white rice has 206 cal with under 1g fiber, while barley delivers 193 cal with 6g fiber — the better choice for satiety and blood sugar control. Quinoa (222 cal/cup cooked) is the higher-protein option at 8g protein per cup versus barley's 4g, but both are nutrient-dense swaps for refined grains. For a warm breakfast application, rolled oats offer similarly high beta-glucan fiber content in a quicker-cooking format.