Barley, pearled Nutrition Facts
123 calories per 100g serving
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Pearled barley is a hearty, chewy grain at 123 calories per 100g cooked, with a solid carb profile and notable fiber content. It's one of the oldest cultivated grains and adds a satisfying, nutty texture to soups, stews, and grain bowls while providing beta-glucan fiber that supports heart health.
Protein
2.26g
7% of calories
Carbs
28.2g
92% of calories
Fat
0.44g
3% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 123 kcal |
| Protein | 2.26g |
| Total Carbohydrates | 28.2g |
| Total Fat | 0.44g |
| Dietary Fiber | 3.8g |
| Sugars | 0.28g |
| Saturated Fat | 0.09g |
| Cholesterol | 0mg |
| Sodium | 3mg |
| Potassium | 93mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 11mg |
| Iron | 1.33mg |
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Weight Loss
Barley's beta-glucan fiber absorbs water and expands in your stomach, keeping you full far longer than refined grains. Swap it in for white rice in bowls and stews for more satiety at similar calories.
Muscle Gain
At 28g of carbs per 100g cooked, barley provides sustained energy for training without spiking blood sugar. Combine it with lean proteins in grain bowls for a well-rounded muscle-building meal.
Maintenance
Barley is an underrated grain that adds variety to your carb rotation and supports heart health with its beta-glucan fiber. It works beautifully in soups, risottos, and as a rice substitute.
Meal Ideas with Barley, pearled
Did you know?
Roman gladiators were nicknamed "hordearii" — literally "barley men" — because barley was their staple food. They ate it specifically to build a layer of subcutaneous fat that protected them from superficial wounds in the arena.
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Take the free quizCommon Questions About Barley, pearled
How many calories are in Barley, pearled?
Barley, pearled contains 123 calories per 100g serving. It provides 2.26g of protein, 28.2g of carbs, and 0.44g of fat.
Is Barley, pearled good for weight loss?
Barley's beta-glucan fiber absorbs water and expands in your stomach, keeping you full far longer than refined grains. Swap it in for white rice in bowls and stews for more satiety at similar calories.
What pairs well with Barley, pearled?
Great pairings include: Barley and mushroom risotto with parmesan and grilled chicken, Beef and barley soup with carrots, celery, and crusty bread, Mediterranean barley bowl with chickpeas, cucumber, feta, and lemon dressing. These combinations provide a balanced mix of macronutrients.