Barley is a whole grain cereal used in its raw, uncooked form as a pantry staple before being boiled into soups, stews, porridges, or fermented for beer and malt production. Per 100 g raw, it provides 346 kcal, 9.9 g of protein, 2 g of fat, 74.5 g of carbohydrates and a notable 10.1 g of dietary fibre, with very little sugar (0.8 g). Among minerals, barley supplies 300 mg of potassium, 264 mg of phosphorus and 89 mg of magnesium per 100 g. On the vitamin side, it contributes 37.8 mg of choline, 23 mcg of folate and 5.5 mg of niacin. Barley fits vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in barley?
Raw barley contains 346 kcal per 100 g. A typical cooked serving of around 150 g (from roughly 60 g raw) comes to approximately 200 kcal, since the grain absorbs water and roughly triples in weight during cooking.
How much fibre is in barley?
Raw barley provides 10.1 g of dietary fibre per 100 g, making it one of the higher-fibre grains available. Much of this comes from beta-glucan, a soluble fibre naturally present in barley.
Is barley vegan-friendly?
Yes, barley is entirely plant-based and appears on the vegan, vegetarian and dairy-free diet lists. It is not suitable for those avoiding gluten, as barley contains gluten.
Diets
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Glycemic Index
Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 346 kcal |
| Protein | 9.9 g |
| Fat | 2.0 g |
| Carbs | 74.5 g |
| Sugars | 0.80 g |
| Fiber | 10.1 g |
| Starch | 59.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.39 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.95 g |
| Trans | 0 g |
| Omega-3 | 0.060 g |
| Omega-6 | 0.92 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 29.0 mg |
| Iron | 2.7 mg |
| Magnesium | 89.0 mg |
| Phosphorus | 264 mg |
| Potassium | 300 mg |
| Sodium | 9.0 mg |
| Zinc | 2.1 mg |
| Copper | 0.40 mg |
| Manganese | 1.3 mg |
| Selenium | 6.2 mcg |
| Iodine | 0.50 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.41 mg |
| Vitamin K | 2.2 mcg |
| Thiamin (B1) | 0.31 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 5.5 mg |
| Pantothenic acid (B5) | 0.28 mg |
| Vitamin B6 | 0.32 mg |
| Folate (B9) | 23.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 37.8 mg |
Other cooking states of Barley
Cooked barley (120 kcal).
