Pearled Barley vs Buckwheat Groats
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Buckwheat Groats has more protein than Pearled Barley: 3.4g vs 2.3g per 100g.
Buckwheat Groats has fewer calories: 92 vs 123 per 100g (Pearled Barley).
What's your goal?
Tap one to see what matters most.
Quick Verdict
Best for weight loss
Buckwheat Groats
Best for muscle gain
Buckwheat Groats
Best for low-carb
Buckwheat Groats
Macro Comparison
Pearled Barley: 100g (100g) | Buckwheat Groats: 100g (100g)
123
Pearled Barley
92
Buckwheat Groats
2.26g
Pearled Barley
3.38g
Buckwheat Groats
28.2g
Pearled Barley
19.9g
Buckwheat Groats
0.44g
Pearled Barley
0.62g
Buckwheat Groats
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Pearled Barley
15%
Buckwheat Groats
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| Nutrient | Pearled Barley | Buckwheat Groats |
|---|---|---|
| Calories | 123 | 92 |
| Protein | 2.3g | 3.4g |
| Carbs | 28.2g | 19.9g |
| Fat | 0.4g | 0.6g |
| Fiber | 3.8g | 2.7g |
| Sugar | 0.28g | 0.9g |
| Sodium | 3mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.13g |
| Potassium | 93mg | 88mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 11mg | 7mg |
| Iron | 1.33mg | 0.8mg |
Which Should You Choose?
For weight loss
Choose Buckwheat Groats. With 92 calories and 3.38g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Buckwheat Groats. Buckwheat Groats delivers 3.38g protein per serving — 1.1g more than Pearled Barley.
For low-carb diets
Choose Buckwheat Groats with 19.9g carbs per serving.
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Take the free quizCommon Questions
Is Pearled Barley or Buckwheat Groats better for weight loss?
For weight loss, Buckwheat Groats is the better choice. Pearled Barley has 123 calories and 2.26g protein per serving, while Buckwheat Groats has 92 calories and 3.38g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Pearled Barley or Buckwheat Groats?
Buckwheat Groats has more protein per serving. Pearled Barley provides 2.26g and Buckwheat Groats provides 3.38g of protein.
Can I eat both pearled barley and buckwheat groats together?
Yes! Combining pearled barley and buckwheat groats gives you 215 calories and 5.64g protein. This combination can work well as part of a balanced meal.