Contents

Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Barley

Q: How many calories in barley?

Cooked barley has 123 calories per 100g. A cup (157g): 193 calories.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

123

kcal

per 100g

2.26

Protein

0.44

Fat

28.22

Carbs

3.8

Fiber

193

kcal per cup cooked (157g)

123

kcal per 100g cooked

kcal per oz (28g)

Barley nutrition facts and calories per 100g

❤️Highest beta-glucan — more than oats

🌿Highest fiber of any cooked grain — 3.8g/100g

😌Lowest GI of any grain — 28-31

⚡Manganese — 38% Daily Value

💊FDA-approved heart health claim

🩸Clinically reduces LDL cholesterol 7.1%

🌾 Calculate Calories for Any Barley Weight

Weight100g

Nutrition Facts

Per 100g cooked barley

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cooked barley contains 123 calories per 100g. A cup (157g) has 193 calories. Barley has the highest beta-glucan content of any grain (more than oats), highest fiber of common cooked grains (3.8g/100g), and the lowest GI (~28-31). Clinically reduces LDL cholesterol 7.1% and has FDA-approved heart health claim.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	0.88mg	38%
Selenium	13.8µg	25%
Niacin (B3)	2.1mg	13%
Thiamine (B1)	0.13mg	11%
Phosphorus	54mg	4%
Magnesium	22mg	5%
Iron	1.3mg	7%
Vitamin B6	0.12mg	7%
Potassium	93mg	2%
Zinc	0.82mg	7%

Calories in Barley by Weight

Weight	Calories	Carbs	Protein	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates28.22g · 92% of calories

Protein2.26g · 7% of calories

Fat0.44g · 3% of calories

Fiber3.8g (included in carbs)

Net carbs: 24.4g/100g. GI ~28-31 — lowest of any common grain. Hull-less or whole-grain barley has more fiber than pearled barley. Pearl barley takes ~45 min to cook.

Micronutrient Highlights

⚡

Manganese

0.88mg

38% DV

Richest mineral — antioxidant enzymes

❤️

Beta-glucan

~2.5g/cup

Soluble fiber

More than oats — FDA cholesterol health claim

🌿

Fiber

3.8g

14% DV

Highest of any common cooked grain

🔬

Selenium

13.8µg

25% DV

Antioxidant and thyroid

🧠

Niacin (B3)

2.1mg

13% DV

Energy metabolism

🦴

Phosphorus

54mg

4% DV

Bone and energy

Barley Health Benefits

Highest Beta-Glucan of Any Grain

Barley contains more beta-glucan per gram than oats — both share FDA-approved health claims for cardiovascular risk reduction. A 2016 Cochrane meta-analysis of 11 trials found barley significantly reduced LDL by 7.1% and total cholesterol by 5.0%. Beta-glucan forms viscous gel in the digestive tract capturing cholesterol-containing bile acids, forcing the liver to use blood cholesterol to produce new bile.

Lowest Glycemic Index of Any Grain

GI 28-31 — lowest of any commonly available grain, far below oats (55), quinoa (53), brown rice (68), or white rice (73). Clinical trials consistently show barley produces lower blood glucose and insulin responses than any other grain. Swedish research found eating rye bread with barley for 3 days significantly reduced subsequent morning blood glucose.

Gut Microbiome Benefits

Barley beta-glucan is fermented by gut bacteria to produce short-chain fatty acids — particularly propionate (signals liver to reduce glucose production) and butyrate (nourishes colon cells, anti-cancer). Regular barley consumption significantly increases Bifidobacterium populations — beneficial bacteria linked to healthy immune function.

Most Filling Grain

Research consistently finds barley the most filling grain. A Nutrition Journal study found barley bread produced 50% greater satiety than white wheat bread at equal calories. The combination of high fiber, viscous beta-glucan slowing gastric emptying, and satiety hormone production makes barley exceptionally effective at reducing hunger and subsequent calorie intake.

Barley vs Other Grains — Calorie Comparison

Is Barley Suitable for Your Diet?

✅

Weight loss

Excellent — most filling grain, lowest GI

❌

Keto

No — 24.4g net carbs

❌

Paleo

❌

Gluten-free

No — contains gluten

✅

Diabetic

Best grain for blood sugar — GI 28-31

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

More beta-glucan than oats — FDA claim

Related Calculators

TDEE Calculator

Daily calorie needs

Macro Calculator

Carbs, protein & fat targets

Calorie Deficit

Lose weight effectively

Frequently Asked Questions

How many calories in barley?

Cooked barley has 123 calories per 100g. A cup (157g): 193 calories.

Does barley lower cholesterol?

Yes — barley has more beta-glucan than oats per serving. A 2016 meta-analysis found barley consumption reduced LDL by 7.1% and total cholesterol by 5.0%. FDA-approved heart health claim.

Is barley good for blood sugar?

Yes — GI 28-31 is the lowest of any common grain. Multiple clinical trials show barley significantly reduces blood glucose, insulin response, and HbA1c.

Is barley gluten-free?

No — barley contains gluten (hordein). Not suitable for celiac disease or gluten sensitivity.

Pearl barley vs hulled barley?

Pearl barley: hull and bran removed, less nutritious but faster (45 min). Hulled (whole-grain): more fiber, takes 60-90 min. Hulled is nutritionally preferable.

How to cook barley?

Rinse, then simmer 1 part barley in 2.5 parts water for 45-60 min (pearl) or 60-90 min (hulled). Great in soups, stews, grain bowls, and as a rice substitute.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.