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Barley nutrition: calories, carbs, GI, protein, fiber, fats

Barley, pearled, cooked
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on December 07, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Barley

Carbs in Barley

Cooked barley primarily consists of water. 100g of cooked barley provides 28.3 grams of carbs, equalling 9% of the daily carbohydrate requirements.

Macronutrients chart

3% 28% 67%
Protein:
Daily Value: 5%
2.26 g of 50 g
5%
Fats:
Daily Value: 1%
0.44 g of 65 g
1%
Carbs:
Daily Value: 9%
28.22 g of 300 g
9%
Water:
Daily Value: 3%
68.8 g of 2,000 g
3%
Other:
0.28 g

Carbs per serving size

Barley is usually served in one cup, equal to 157 grams.

One serving of Barley contains 44 grams of carbohydrates.

Different types

You can usually find Barley in two forms: pearled and hulled. In this article, we discuss the carb content of pearled cooked barley.

Hulled barley has more carbs than pearled, cooked barley, about 74 grams per 100g.

When we cook pearled barley, things are getting better for people looking for a low-carb diet: cooked barley contains 28.3g of carbs per 100g.

Barley net carbs

From 28.3 grams of carbohydrates in Barley, 3.8 grams are fiber, which results in 24.5 grams of net carbs per 100g.

Soluble or insoluble fiber

Most of the fiber contained in Barley is soluble. This food is rich in beta-glucan, a type of soluble fiber with cholesterol-lowering properties.

Fiber content ratio for Barley

13% 86%
Sugar: 0.28 g
Fiber: 3.8 g
Other: 24.14 g

COMPARISON

FoodCarbs per servingCarbs per 100g
Barley44g (157g)28.3g
Buckwheat122g (170g)71.5g
Bulgur106g (140g)76g
Wheat137g (192g)71g
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: December 07, 2022
Medically reviewed by Igor Bussel

Barley Glycemic index (GI)

28
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on December 07, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel

Barley’s nutritional content consists of 28% carbohydrates, of which 24% are dietary fiber and 76% are net carbs.

Barley Glycemic Index

The glycemic index of barley can significantly vary depending on the cultivar, processing, and cooking methods. However, the mean glycemic index of 20 boiled barley meals has been calculated to be 30 (1). This falls in the low glycemic index category.

Dietary fiber content can significantly affect the glycemic index of barley (2). Whole-grain barley, boiled for 25 minutes, had a GI of 21±4, while pearled barley had a GI of 58±8. Due to a high dietary fiber, whole grain barley tends to have a lower glycemic index. In contrast, processed pearled barley loses its fibrous hull and has a relatively higher glycemic index.

Porridge made from barley has an average glycemic index of 44. Barley pasta also has a moderate glycemic index with an average GI value of 62.

The glycemic index of barley flour bread can fall anywhere from 28 to 85.

For people trying to consume lower GI foods, barley can be recommended as a substitute for oats, as barley has a lower glycemic response (3). 

Barley has been researched to have anti-diabetic properties potentially due to its high dietary fiber content. Adding barley to one’s diet can improve diabetic control and reduce blood glucose and insulin levels after meals (4, 5).

Furthermore, consuming beta-glucan barley reduces post-meal blood glucose levels compared to other grains (6).

On our Glycemic index chart page, you can find a complete glycemic index chart of over 350 foods.

Barley Glycemic Load

The International Tables of Glycemic Load Values study presents the GL of barley to fall from 9 to 26. The GL of boiled whole-grain barley was 9, while the GL of pearled barley was 26.

Based on these numbers, the average glycemic load of barley is 14. This makes the GL value of barley fall in the medium category.

Barley Insulin Index

Similar to the glycemic index, the insulin index of barley can also have various values depending on the barley type and the consumer.

One study calculated the insulin index to be 46 for the healthy control group, 35 in hyperinsulinemic subjects, and 70 in people with type 2 diabetes mellitus (7).

Another research found the II of amylose-rich barley to be 70 (8).

One older study found barley to have an insulin index of 71 in healthy subjects but 105 in patients with non-insulin-dependent diabetes (9).

We take the average insulin index of barley for healthy individuals to be 46. 

You can visit our Insulin index chart page to find the insulin index values of more foods.

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.researchgate.net/publication/230570968
  3. https://www.sciencedirect.com/science/article/abs/pii/S0378429013002621
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4311281/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7015725/
  6. https://pubmed.ncbi.nlm.nih.gov/19205780/ 
  7. https://www.nature.com/articles/ejcn201128/tables/3
  8. https://www.researchgate.net/publication/10758390
  9. https://www.researchgate.net/publication/21344061
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: December 07, 2022
Medically reviewed by Igor Bussel

Important nutritional characteristics for Barley

Barley
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
28 (low)
Calories ⓘ Calories per 100-gram serving 123
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 24.42 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 0.4 (acidic)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223/ 27mg
TOP 22% Fiber ⓘHigher in Fiber content than 78% of foods
TOP 28% Net carbs ⓘHigher in Net carbs content than 72% of foods
TOP 28% Carbs ⓘHigher in Carbs content than 72% of foods
TOP 47% Folate, food ⓘHigher in Folate, food content than 53% of foods
TOP 47% Manganese ⓘHigher in Manganese content than 53% of foods

Barley calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 123
Calories in 1 cup 193 157 g

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 50% 16% 24% 9% 1% 23% 35% 34% 47% 8%
Calcium: 11 mg of 1,000 mg 1%
Iron: 1.33 mg of 8 mg 17%
Magnesium: 22 mg of 420 mg 5%
Phosphorus: 54 mg of 700 mg 8%
Potassium: 93 mg of 3,400 mg 3%
Sodium: 3 mg of 2,300 mg 0%
Zinc: 0.82 mg of 11 mg 7%
Copper: 0.105 mg of 1 mg 12%
Manganese: 0.259 mg of 2 mg 11%
Selenium: 8.6 µg of 55 µg 16%
Choline: 13.4 mg of 550 mg 2%

Mineral chart - relative view

Manganese
0.259 mg
TOP 47%
Copper
0.105 mg
TOP 50%
Iron
1.33 mg
TOP 52%
Magnesium
22 mg
TOP 54%
Zinc
0.82 mg
TOP 58%
Selenium
8.6 µg
TOP 62%
Calcium
11 mg
TOP 74%
Phosphorus
54 mg
TOP 76%
Choline
13.4 mg
TOP 82%
Potassium
93 mg
TOP 84%
Sodium
3 mg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Vitamin A: 7 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.083 mg of 1 mg 7%
Vitamin B2: 0.062 mg of 1 mg 5%
Vitamin B3: 2.063 mg of 16 mg 13%
Vitamin B5: 0.135 mg of 5 mg 3%
Vitamin B6: 0.115 mg of 1 mg 9%
Folate: 16 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.8 µg of 120 µg 1%

Vitamin chart - relative view

Folate
16 µg
TOP 52%
Vitamin B1
0.083 mg
TOP 54%
Vitamin B3
2.063 mg
TOP 58%
Vitamin B6
0.115 mg
TOP 61%
Vitamin A
7 IU
TOP 67%
Vitamin B2
0.062 mg
TOP 77%
Vitamin K
0.8 µg
TOP 79%
Vitamin B5
0.135 mg
TOP 86%
Vitamin E
0.01 mg
TOP 95%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 41% 22% 18% 17% 12% 13% 22% 19% 22%
Tryptophan: 38 mg of 280 mg 14%
Threonine: 77 mg of 1,050 mg 7%
Isoleucine: 83 mg of 1,400 mg 6%
Leucine: 154 mg of 2,730 mg 6%
Lysine: 84 mg of 2,100 mg 4%
Methionine: 43 mg of 1,050 mg 4%
Phenylalanine: 127 mg of 1,750 mg 7%
Valine: 111 mg of 1,820 mg 6%
Histidine: 51 mg of 700 mg 7%

Fat type information

26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g

All nutrients for Barley per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 123kcal 6% 67% 2.6 times more than OrangeOrange
Protein 2.26g 5% 76% 1.2 times less than BroccoliBroccoli
Fats 0.44g 1% 81% 75.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 24.42g N/A 28% 2.2 times less than ChocolateChocolate
Carbs 28.22g 9% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.33mg 17% 52% 2 times less than BeefBeef
Calcium 11mg 1% 74% 11.4 times less than MilkMilk
Potassium 93mg 3% 84% 1.6 times less than CucumberCucumber
Magnesium 22mg 5% 54% 6.4 times less than AlmondAlmond
Sugar 0.28g N/A 73% 32 times less than Coca-ColaCoca-Cola
Fiber 3.8g 15% 22% 1.6 times more than OrangeOrange
Copper 0.11mg 12% 50% 1.4 times less than ShiitakeShiitake
Zinc 0.82mg 7% 58% 7.7 times less than BeefBeef
Phosphorus 54mg 8% 76% 3.4 times less than Chicken meatChicken meat
Sodium 3mg 0% 94% 163.3 times less than White BreadWhite Bread
Vitamin A 7IU 0% 67% 2386.6 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.01mg 0% 95% 146 times less than KiwifruitKiwifruit
Selenium 8.6µg 16% 62%
Manganese 0.26mg 11% 47%
Vitamin B1 0.08mg 7% 54% 3.2 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 77% 2.1 times less than AvocadoAvocado
Vitamin B3 2.06mg 13% 58% 4.6 times less than Turkey meatTurkey meat
Vitamin B5 0.14mg 3% 86% 8.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 61% Equal to OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.8µg 1% 79% 127 times less than BroccoliBroccoli
Folate 16µg 4% 52% 3.8 times less than Brussels sproutBrussels sprout
Saturated Fat 0.09g 0% 82% 63.4 times less than BeefBeef
Monounsaturated Fat 0.06g N/A 84% 171.9 times less than AvocadoAvocado
Polyunsaturated fat 0.21g N/A 77% 220.4 times less than WalnutWalnut
Tryptophan 0.04mg 0% 88% 8 times less than Chicken meatChicken meat
Threonine 0.08mg 0% 91% 9.4 times less than BeefBeef
Isoleucine 0.08mg 0% 91% 11 times less than Salmon rawSalmon raw
Leucine 0.15mg 0% 91% 15.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.08mg 0% 92% 5.4 times less than TofuTofu
Methionine 0.04mg 0% 89% 2.2 times less than QuinoaQuinoa
Phenylalanine 0.13mg 0% 89% 5.3 times less than EggEgg
Valine 0.11mg 0% 91% 18.3 times less than Soybean rawSoybean raw
Histidine 0.05mg 0% 91% 14.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 123
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
9%
Total Carbohydrate 28g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 11mg 1%

Iron 1mg 13%

Potassium 93mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Barley nutrition infographic

Barley nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.