Wild rice vs Barley, pearled

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

Wild rice: 100g (100g) | Barley, pearled: 100g (100g)

CaloriesLower is better for weight loss

101

Wild rice

123

Barley, pearled

ProteinHigher supports muscle growth

3.99g

Wild rice

2.26g

Barley, pearled

CarbsLower for low-carb diets

21.3g

Wild rice

28.2g

Barley, pearled

FatLower for calorie control

0.34g

Wild rice

0.44g

Barley, pearled

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

16%

Wild rice

Barley, pearled

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Per 100g Comparison

Nutrient	Wild rice	Barley, pearled
Calories	101	123
Protein	4g	2.3g
Carbs	21.3g	28.2g
Fat	0.3g	0.4g
Fiber	1.8g	3.8g
Sugar	0.73g	0.28g
Sodium	3mg	3mg
Cholesterol	0mg	0mg
Saturated Fat	0.05g	0.09g
Potassium	101mg	93mg
Vitamin A	0mcg	0mcg
Vitamin C	0mg	0mg
Calcium	3mg	11mg
Iron	0.6mg	1.33mg

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.

Full Wild rice nutrition facts →Full Barley, pearled nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Wild rice or Barley, pearled better for weight loss?

For weight loss, Wild rice is the better choice. Wild rice has 101 calories and 3.99g 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, Wild rice or Barley, pearled?

Wild rice has more protein per serving. Wild rice provides 3.99g and Barley, pearled provides 2.26g of protein.

Can I eat both wild rice and barley, pearled together?

Yes! Combining wild rice and barley, pearled gives you 224 calories and 6.25g protein. This combination can work well as part of a balanced meal.

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