Oats vs Barley, pearled
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Barley, pearled
Best for muscle gain
Oats
Best for low-carb
Barley, pearled
Macro Comparison
Oats: 100g (100g) | Barley, pearled: 100g (100g)
379
Oats
123
Barley, pearled
13.2g
Oats
2.26g
Barley, pearled
67.7g
Oats
28.2g
Barley, pearled
6.52g
Oats
0.44g
Barley, pearled
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Oats
7%
Barley, pearled
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| Nutrient | Oats | Barley, pearled |
|---|---|---|
| Calories | 379 | 123 |
| Protein | 13.2g | 2.3g |
| Carbs | 67.7g | 28.2g |
| Fat | 6.5g | 0.4g |
| Fiber | 10.1g | 3.8g |
| Sugar | 0.99g | 0.28g |
| Sodium | 6mg | 3mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 1.11g | 0.09g |
| Potassium | 362mg | 93mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 52mg | 11mg |
| Iron | 4.25mg | 1.33mg |
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 Oats. Oats delivers 13.2g protein per serving — 10.9g more than Barley, pearled.
For low-carb diets
Choose Barley, pearled with 28.2g carbs per serving.
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Take the free quizCommon Questions
Is Oats or Barley, pearled better for weight loss?
For weight loss, Barley, pearled is the better choice. Oats has 379 calories and 13.2g protein per serving, while Barley, pearled has 123 calories and 2.26g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Oats or Barley, pearled?
Oats has more protein per serving. Oats provides 13.2g and Barley, pearled provides 2.26g of protein.
Can I eat both oats and barley, pearled together?
Yes! Combining oats and barley, pearled gives you 502 calories and 15.459999999999999g protein. This combination can work well as part of a balanced meal.