Barley, pearled vs Rice, brown, parboiled
Side-by-side nutrition comparison per serving. See which fits your goals better.
Barley is quietly one of the most impressive grains out there, and this comparison shows why. Gram for gram, cooked barley delivers 3.8g of fiber per 100g — more than double brown rice's 1.7g — at fewer calories (123 vs 147). Brown rice has a slight protein edge (3.1g vs 2.3g), but barley's fiber content is its real calling card. That fiber is largely beta-glucan, the same soluble fiber found in oats that's been clinically shown to lower cholesterol.
Barley's downside is perception and preparation. Most people associate it with soup and nothing else, which severely limits how often it shows up on plates. But pearled barley works beautifully as a risotto base, in grain bowls, as a pilaf, or tossed into salads with roasted vegetables. It has a pleasant chewiness that brown rice can't match. The cooking time is longer (about 40 minutes for pearled, over an hour for hulled), but that's what batch cooking is for. If you've been cycling between rice and quinoa and want a third option, barley deserves a shot.
Pro tip
Make barley "risotto" by sauteing onions and garlic, adding pearled barley, and gradually stirring in warm broth for 35 minutes. It gets creamy like risotto but with a satisfying chew and double the fiber of arborio rice. Add mushrooms and parmesan for a restaurant-quality meal under 400 calories.
Quick Verdict
Best for weight loss
Barley, pearled
Best for muscle gain
Rice, brown, parboiled
Best for low-carb
Barley, pearled
Macro Comparison
Barley, pearled: 100g (100g) | Rice, brown, parboiled: 100g (100g)
123
Barley, pearled
147
Rice, brown, parboiled
2.26g
Barley, pearled
3.09g
Rice, brown, parboiled
28.2g
Barley, pearled
31.3g
Rice, brown, parboiled
0.44g
Barley, pearled
0.85g
Rice, brown, parboiled
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Barley, pearled
8%
Rice, brown, parboiled
Track what you eat automatically
Send a photo of your barley, pearled or rice, brown, parboiled meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Barley, pearled | Rice, brown, parboiled |
|---|---|---|
| Calories | 123 | 147 |
| Protein | 2.3g | 3.1g |
| Carbs | 28.2g | 31.3g |
| Fat | 0.4g | 0.9g |
| Fiber | 3.8g | 1.7g |
| Sugar | 0.28g | 0.15g |
| Sodium | 3mg | 4mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.09g | 0.21g |
| Potassium | 93mg | 61mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 11mg | 3mg |
| Iron | 1.33mg | 0.53mg |
Which Should You Choose?
For weight loss
Choose Barley, pearled. With 123 calories and 2.26g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Rice, brown, parboiled. Rice, brown, parboiled delivers 3.09g protein per serving — 0.8g more than Barley, pearled.
For low-carb diets
Choose Barley, pearled with 28.2g carbs per serving.
Gut health directly impacts energy, mood, and even weight management — and fiber is the number one lever. Tracking fiber-rich grains like barley helps you push toward the 25-30g daily target that most people fall well short of.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Barley, pearled or Rice, brown, parboiled better for weight loss?
For weight loss, Barley, pearled is the better choice. Barley, pearled has 123 calories and 2.26g protein per serving, while Rice, brown, parboiled has 147 calories and 3.09g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Barley, pearled or Rice, brown, parboiled?
Rice, brown, parboiled has more protein per serving. Barley, pearled provides 2.26g and Rice, brown, parboiled provides 3.09g of protein.
Can I eat both barley, pearled and rice, brown, parboiled together?
Yes! Combining barley, pearled and rice, brown, parboiled gives you 270 calories and 5.35g protein. This combination can work well as part of a balanced meal.