Barley vs wild rice: which is healthier?
They are about equally nutrient-dense: barley scores 33/100 and wild rice 35/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Barley
123 kcal per 100 g. 1 cup cooked: 157 g
Wild rice
101 kcal per 100 g. 1 cup cooked: 164 g
Which to pick for your goal
- Fewer caloriesWild rice123 vs 101 kcal per 100 g
- More proteinWild rice2.3 vs 4 g per 100 g
- More fiberBarley3.8 vs 1.8 g per 100 g
- Less sugarAbout even0.3 vs 0.7 g per 100 g
- More potassiumAbout even93 vs 101 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Barley, 100 g | Wild rice, 100 g | Barley, 157 g | Wild rice, 164 g |
|---|---|---|---|---|
| Calories | 123 kcal | 101 kcal | 193 kcal | 166 kcal |
| Protein | 2.3 g | 4 g | 3.5 g | 6.5 g |
| Carbohydrates | 28 g | 21 g | 44 g | 35 g |
| Sugars | 0.3 g | 0.7 g | 0.4 g | 1.2 g |
| Fiber | 3.8 g | 1.8 g | 6 g | 3 g |
| Fat | 0.4 g | 0.3 g | 0.7 g | 0.6 g |
| Saturated fat | <0.1 g | <0.1 g | 0.1 g | <0.1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 93 mg | 101 mg | 146 mg | 166 mg |
| Iron | 1.3 mg | 0.6 mg | 2.1 mg | 1 mg |
| Calcium | 11 mg | 3 mg | 17 mg | 4.9 mg |
| Magnesium | 22 mg | 32 mg | 35 mg | 52 mg |
| Sodium | 3 mg | 3 mg | 4.7 mg | 4.9 mg |
Last updated . Scores use the HowHealthyIs Score method.