1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 2.4 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 235.3 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Barley salad
Barley salad is a versatile dish made primarily with barley, a whole grain cultivated for thousands of years and used extensively in Middle Eastern, Mediterranean, and Eastern European cuisines. Known for its slightly chewy texture and nutty flavor, barley is combined with a variety of fresh ingredients such as vegetables, herbs, and often a light dressing. Barley is rich in fiber, manganese, selenium, and B vitamins, making it a nutritious base for salads. One cup of cooked pearl barley contains approximately 6 grams of fiber, 3.5 grams of protein, and provides around 193 calories. Its low glycemic index and high nutrient density make barley salad a wholesome choice for many diets.
Health Benefits
- Supports digestive health due to its high fiber content (6 grams per cooked cup), which aids in regular bowel movements and gut health.
- Rich in selenium, which acts as an antioxidant and supports thyroid function and immune health.
- Contains B vitamins like niacin (B3), important for energy metabolism and maintaining healthy skin and nerves.
- Provides manganese, a mineral essential for bone formation and blood sugar regulation.
- Helps with heart health, as barley consumption may lower cholesterol levels due to its unique beta-glucan fiber.
Dietary Considerations
Selection and Storage
Store cooked barley salad in an airtight container in the refrigerator for up to 3-4 days. To maintain texture and flavor, avoid adding dressing or perishable ingredients like fresh herbs until ready to serve.
Common Questions About Barley salad Nutrition
Is barley salad high in protein?
Barley salad is moderately low in protein, with cooked barley providing about 3.5 grams of protein per 100 grams. Its protein content can be enhanced by adding ingredients such as beans, lentils, or nuts to the salad.
Can I eat barley salad on a keto or low-carb diet?
Barley salad is not suitable for a keto or strict low-carb diet, as cooked barley contains approximately 28 grams of carbs per 100 grams. It is more appropriate for balanced or high-carb diets.
What are the health benefits of barley salad?
Barley salad is high in dietary fiber, providing around 3.8 grams per 100 grams of cooked barley, which supports digestive health and may help lower cholesterol levels. It is also a good source of minerals like selenium, magnesium, and B vitamins, contributing to overall health.
What is the recommended portion size for barley salad?
A typical portion size for barley salad is around 1 cup (about 155 grams), which contains approximately 193 calories. Portions can be adjusted based on individual dietary needs and calorie goals.
How does barley salad compare to quinoa salad nutritionally?
Compared to quinoa, barley has slightly fewer calories and protein per 100 grams but provides more dietary fiber. Quinoa is gluten-free and considered a complete protein, while barley contains gluten but offers a heartier texture and lower cost.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
