Barley, pearled vs Bulgur
Side-by-side nutrition comparison per serving. See which fits your goals better.
Barley contains 48% more calories (123 vs 83 per 100g) and 52% more carbohydrates (28.2g vs 18.6g), making it denser nutritionally. Bulgur edges out barley in protein (3.08g vs 2.26g) and fiber (4.5g vs 3.8g) per 100g, despite being lighter overall. Bulgur is a whole grain, while this barley is pearled — a process that strips the bran — and at equal calories bulgur carries twice the protein (3.7g vs 1.8g per 100 calories).
Pro tip
Choose barley when you need sustained energy and satiety from a heartier grain, or bulgur when you want a lighter side dish with comparable fiber and protein. Bulgur's faster cooking time (already pre-cooked) makes it more convenient for quick meals.
Quick Verdict
Best for weight loss
Bulgur
Best for muscle gain
Bulgur
Best for low-carb
Bulgur
Macro Comparison
Barley, pearled: 100g (100g) | Bulgur: 100g (100g)
123
Barley, pearled
83
Bulgur
2.26g
Barley, pearled
3.08g
Bulgur
28.2g
Barley, pearled
18.6g
Bulgur
0.44g
Barley, pearled
0.24g
Bulgur
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Barley, pearled
15%
Bulgur
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| Nutrient | Barley, pearled | Bulgur |
|---|---|---|
| Calories | 123 | 83 |
| Protein | 2.3g | 3.1g |
| Carbs | 28.2g | 18.6g |
| Fat | 0.4g | 0.2g |
| Fiber | 3.8g | 4.5g |
| Sugar | 0.28g | 0.1g |
| Sodium | 3mg | 5mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.04g |
| Potassium | 93mg | 68mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 11mg | 10mg |
| Iron | 1.33mg | 0.96mg |
Which Should You Choose?
For weight loss
Choose Bulgur. With 83 calories and 3.08g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Bulgur. Bulgur delivers 3.08g protein per serving — 0.8g more than Barley, pearled.
For low-carb diets
Choose Bulgur with 18.6g carbs per serving.
Logging both grains in Sunn lets you see how the calorie and carb differences affect your daily totals, making it easy to swap between them based on your meal goals without guessing portion sizes.
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Take the free quizCommon Questions
Is Barley, pearled or Bulgur better for weight loss?
For weight loss, Bulgur is the better choice. Barley, pearled has 123 calories and 2.26g protein per serving, while Bulgur has 83 calories and 3.08g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Barley, pearled or Bulgur?
Bulgur has more protein per serving. Barley, pearled provides 2.26g and Bulgur provides 3.08g of protein.
Can I eat both barley, pearled and bulgur together?
Yes! Combining barley, pearled and bulgur gives you 206 calories and 5.34g protein. This combination can work well as part of a balanced meal.