How healthy is barley?
Is barley healthy? Yes, as part of a varied diet. Barley scores 33/100 on the HowHealthyIs Score: 100 g provides 123 kcal, 3.8 g fiber and 1.3 mg iron. Barley is rich in beta-glucan fiber, the same type found in oats. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Barley ranks higher than 33% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber11%
- Iron6%
- Magnesium4%
- Protein4%
- Potassium2%
- Calcium1%
- Vitamin E0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 27 minus 0 = 27. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in barley?
Calories193kcal
Protein3.5g
Carbohydrates44g
Fat0.7g
Fiber6g
Sugars0.4g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 123 kcal | 193 kcal | |
| Protein | 2.3 g | 3.5 g | 7% |
| Carbohydrates | 28 g | 44 g | 16% |
| Fiber | 3.8 g | 6 g | 21% |
| Sugars | 0.3 g | 0.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.4 g | 0.7 g | 1% |
| Saturated fat | <0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 11 mg | 17 mg | 1% |
| Iron | 1.3 mg | 2.1 mg | 12% |
| Potassium | 93 mg | 146 mg | 3% |
| Magnesium | 22 mg | 35 mg | 8% |
| Sodium | 3 mg | 4.7 mg | 0% |
Source: USDA FoodData Central, "Barley, pearled, cooked" (FDC 170285). Values rounded.
Why is barley good for you?
- 6 g fiber in 1 cup cooked, 21% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 2.1 mg iron in 1 cup cooked, 12% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Soups and stews
- Risotto-style dishes
What should you watch out for?
- Contains gluten. Pearled barley has less fiber than hulled.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.
How does barley compare?
Common questions about barley
How many calories are in barley?
100 g of barley has 123 kcal. A typical portion, 1 cup cooked (157 g), has about 193 kcal.
How much protein is in barley?
Barley has 2.3 g of protein per 100 g, or about 3.5 g in 1 cup cooked.
Is barley good for weight loss?
Barley is fairly calorie-dense (123 kcal per 100 g), so portion size matters more than the food itself. 1 cup cooked is about 193 kcal.