Barley, pearled vs Wild rice
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Wild rice
Best for muscle gain
Wild rice
Best for low-carb
Wild rice
Macro Comparison
Barley, pearled: 100g (100g) | Wild rice: 100g (100g)
123
Barley, pearled
101
Wild rice
2.26g
Barley, pearled
3.99g
Wild rice
28.2g
Barley, pearled
21.3g
Wild rice
0.44g
Barley, pearled
0.34g
Wild rice
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Barley, pearled
16%
Wild rice
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| Nutrient | Barley, pearled | Wild rice |
|---|---|---|
| Calories | 123 | 101 |
| Protein | 2.3g | 4g |
| Carbs | 28.2g | 21.3g |
| Fat | 0.4g | 0.3g |
| Fiber | 3.8g | 1.8g |
| Sugar | 0.28g | 0.73g |
| Sodium | 3mg | 3mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.05g |
| Potassium | 93mg | 101mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 11mg | 3mg |
| Iron | 1.33mg | 0.6mg |
Which Should You Choose?
For weight loss
Choose Wild rice. With 101 calories and 3.99g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Wild rice. Wild rice delivers 3.99g protein per serving — 1.7g more than Barley, pearled.
For low-carb diets
Choose Wild rice with 21.3g carbs per serving.
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Take the free quizCommon Questions
Is Barley, pearled or Wild rice better for weight loss?
For weight loss, Wild rice is the better choice. Barley, pearled has 123 calories and 2.26g protein per serving, while Wild rice has 101 calories and 3.99g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Barley, pearled or Wild rice?
Wild rice has more protein per serving. Barley, pearled provides 2.26g and Wild rice provides 3.99g of protein.
Can I eat both barley, pearled and wild rice together?
Yes! Combining barley, pearled and wild rice gives you 224 calories and 6.25g protein. This combination can work well as part of a balanced meal.