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Barley nutrition, glycemic index, calories, net carbs & more

Barley, hulled
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on March 21, 2022
Education: General Medicine at YSMU
Barley

Carbs in Barley

Barley primarily consists of carbs. 100g of Barley provides 74 grams of carbs, equalling 24% of the daily carbohydrate requirements.

Macronutrients chart

13% 3% 74% 10% 3%
Protein:
Daily Value: 25%
12.48 g of 50 g
25%
Fats:
Daily Value: 4%
2.3 g of 65 g
4%
Carbs:
Daily Value: 24%
73.48 g of 300 g
24%
Water:
Daily Value: 0%
9.44 g of 2,000 g
0%
Other:
2.3 g

Carbs per serving size

Barley is usually served in one cup, equal 184 grams.

One serving of Barley contains 135 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 hulled barley.

Pearled, raw barley has a little bit more carbs than hulled barley, about 78 grams per 100g.

When we cook pearled barley, things are getting better for people looking for a low-carb diet: cooked barley contains 28g of carbs per 100g.

Barley net carbs

From 74 grams of carbohydrates in Barley, 17.3 grams are fiber, which results in 56.7 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

17.3% 55.38%
Sugar: 0.8 g
Fiber: 17.3 g
Other: 55.38 g

COMPARISON

Food

Carbs per serving

Carbs per 100g

Barley

135g (184g)

74g

Buckwheat

122g (170g)

71.5g

Bulgur

106g (140g)

76g

Wheat

137g (192g)

71g

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: March 21, 2022

Important nutritional characteristics for Barley

Barley
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
28 (low)
Insulin index ⓘ https://www.nature.com/articles/ejcn201128/tables/3
46
Calories
354
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
56.18 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (184 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.
2.5 (acidic)
92% Fiber
92% Carbs
88% Magnesium
86% Vitamin B1
86% Potassium
Explanation: The given food contains more Fiber than 92% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Magnesium, Vitamin B1, and Potassium.

Barley Glycemic index (GI)

28

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 135% 95% 114% 40% 2% 76% 166% 254% 206% 0%
Calcium: 33 mg of 1,000 mg 3%
Iron: 3.6 mg of 8 mg 45%
Magnesium: 133 mg of 420 mg 32%
Phosphorus: 264 mg of 700 mg 38%
Potassium: 452 mg of 3,400 mg 13%
Sodium: 12 mg of 2,300 mg 1%
Zinc: 2.77 mg of 11 mg 25%
Copper: 0.498 mg of 1 mg 55%
Manganese: 1.943 mg of 2 mg 84%
Selenium: 37.7 µg of 55 µg 69%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Magnesium
133 mg
TOP 12%
Potassium
452 mg
TOP 14%
Iron
3.6 mg
TOP 16%
Copper
0.498 mg
TOP 20%
Phosphorus
264 mg
TOP 21%
Selenium
37.7 µg
TOP 25%
Manganese
1.943 mg
TOP 28%
Zinc
2.77 mg
TOP 32%
Calcium
33 mg
TOP 42%
Sodium
12 mg
TOP 84%

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 2% 12% 0% 0% 162% 66% 87% 17% 74% 15% 0% 6%
Vitamin A: 22 IU of 5,000 IU 0%
Vitamin E : 0.57 mg of 15 mg 4%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.646 mg of 1 mg 54%
Vitamin B2: 0.285 mg of 1 mg 22%
Vitamin B3: 4.604 mg of 16 mg 29%
Vitamin B5: 0.282 mg of 5 mg 6%
Vitamin B6: 0.318 mg of 1 mg 24%
Folate: 19 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.2 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B1
0.646 mg
TOP 14%
Vitamin B2
0.285 mg
TOP 28%
Vitamin B3
4.604 mg
TOP 36%
Vitamin B6
0.318 mg
TOP 38%
Folate
19 µg
TOP 49%
Vitamin E
0.57 mg
TOP 55%
Vitamin A
22 IU
TOP 58%
Vitamin K
2.2 µg
TOP 64%
Vitamin B5
0.282 mg
TOP 75%
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 223% 122% 98% 94% 67% 69% 120% 101% 121%
Tryptophan: 208 mg of 280 mg 74%
Threonine: 424 mg of 1,050 mg 40%
Isoleucine: 456 mg of 1,400 mg 33%
Leucine: 848 mg of 2,730 mg 31%
Lysine: 465 mg of 2,100 mg 22%
Methionine: 240 mg of 1,050 mg 23%
Phenylalanine: 700 mg of 1,750 mg 40%
Valine: 612 mg of 1,820 mg 34%
Histidine: 281 mg of 700 mg 40%

Fat type information

0.482% 0.295% 1.108%
Saturated Fat: 0.482 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 1.108 g

All nutrients for Barley per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 16% 56.18g Equal to Chocolate Chocolate
Protein 30% 38% 12.48g 4.4 times more than Broccoli Broccoli
Fats 4% 66% 2.3g 14.5 times less than Cheese Cheese
Carbs 24% 8% 73.48g 2.6 times more than Rice Rice
Calories 18% 23% 354kcal 7.5 times more than Orange Orange
Sugar N/A 68% 0.8g 11.2 times less than Coca-Cola Coca-Cola
Fiber 69% 8% 17.3g 7.2 times more than Orange Orange
Calcium 3% 42% 33mg 3.8 times less than Milk Milk
Iron 45% 16% 3.6mg 1.4 times more than Beef Beef
Magnesium 32% 12% 133mg 1.1 times less than Almond Almond
Phosphorus 38% 21% 264mg 1.5 times more than Chicken meat Chicken meat
Potassium 13% 14% 452mg 3.1 times more than Cucumber Cucumber
Sodium 1% 84% 12mg 40.8 times less than White Bread White Bread
Zinc 25% 32% 2.77mg 2.3 times less than Beef Beef
Copper 55% 20% 0.5mg 3.5 times more than Shiitake Shiitake
Vitamin A 0% 58% 22IU 759.4 times less than Carrot Carrot
Vitamin E 4% 55% 0.57mg 2.6 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 54% 14% 0.65mg 2.4 times more than Pea Pea
Vitamin B2 22% 28% 0.29mg 2.2 times more than Avocado Avocado
Vitamin B3 29% 36% 4.6mg 2.1 times less than Turkey meat Turkey meat
Vitamin B5 6% 75% 0.28mg 4 times less than Sunflower seed Sunflower seed
Vitamin B6 24% 38% 0.32mg 2.7 times more than Oat Oat
Folate 5% 49% 19µg 3.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 64% 2.2µg 46.2 times less than Broccoli Broccoli
Tryptophan 0% 64% 0.21mg 1.5 times less than Chicken meat Chicken meat
Threonine 0% 74% 0.42mg 1.7 times less than Beef Beef
Isoleucine 0% 75% 0.46mg 2 times less than Salmon Salmon
Leucine 0% 75% 0.85mg 2.9 times less than Tuna Tuna
Lysine 0% 77% 0.47mg Equal to Tofu Tofu
Methionine 0% 74% 0.24mg 2.5 times more than Quinoa Quinoa
Phenylalanine 0% 69% 0.7mg Equal to Egg Egg
Valine 0% 73% 0.61mg 3.3 times less than Soybean Soybean
Histidine 0% 75% 0.28mg 2.7 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 2% 70% 0.48g 12.2 times less than Beef Beef
Monounsaturated Fat N/A 75% 0.3g 33.2 times less than Avocado Avocado
Polyunsaturated fat N/A 43% 1.11g 42.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 354
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 12mg
24%
Total Carbohydrate 73g
68%
Dietary Fiber 17g
Total Sugars g
Includes ? g Added Sugars
Protein 12g
Vitamin D 0mcg 0%

Calcium 33mg 3%

Iron 4mg 50%

Potassium 452mg 13%

*
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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/170283/nutrients

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