Cooked barley

Grain

Item Rating: 80/100

1 serving (100 grams) contains 123 calories, 2.3 grams of protein, 0.4 grams of fat, and 28.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		246
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8 mg	0%
Total Carbohydrates		56 g	20%
	Dietary Fiber	7.6 g	27%
	Sugars	0.4 g
protein		4.6 g	9%
Vitamin D		0 mcg	0%
Calcium		22 mg	1%
Iron		1.4 mg	7%
Potassium		186 mg	3%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (2.9%)

Protein: 18 cal (7.4%)

Carbs: 224 cal (89.7%)

About Cooked barley

Cooked barley, a versatile whole grain, has been a dietary staple for thousands of years, originating from the Fertile Crescent. It is commonly used in cuisines across the globe, particularly in soups, stews, and salads. Cooked barley is rich in complex carbohydrates, dietary fiber, and provides a moderate amount of plant-based protein. A 1-cup serving of cooked barley (approximately 157 grams) contains about 193 calories, 6 grams of protein, 44 grams of carbohydrates, 6 grams of fiber, and less than 1 gram of fat. It is a good source of B vitamins (such as niacin and thiamin), selenium, magnesium, and manganese, contributing to its notable nutritional profile. With its chewy texture and nutty flavor, barley not only enhances meals but also supports a balanced diet.

Health Benefits

• Rich in dietary fiber (6 grams per cup), cooked barley promotes digestive health and supports heart health by helping to lower cholesterol levels.
• Contains selenium, which acts as an antioxidant and supports thyroid function and immune health.
• Provides magnesium (45 mg per cup), which aids in muscle function, bone health, and blood sugar regulation.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free, celiac

Selection and Storage

Store cooked barley in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze in portioned containers for up to 3 months.

Common Questions About Cooked barley Nutrition

Is cooked barley high in protein?

Cooked barley contains moderate protein levels, with about 3.5 grams of protein per 100 grams (½ cup). While it is not a particularly high-protein food compared to legumes or meats, it can contribute to meeting protein needs when combined with other protein-rich foods.

Can I eat cooked barley on a keto or low-carb diet?

Cooked barley is not suitable for a keto or low-carb diet due to its high carbohydrate content. A ½ cup serving of cooked barley provides around 22 grams of carbohydrates, making it incompatible with the strict carbohydrate limits of keto diets.

What are the health benefits or concerns of eating cooked barley?

Cooked barley is rich in dietary fiber, particularly beta-glucans, which support heart health by lowering cholesterol levels. It also provides important nutrients like manganese, selenium, and B vitamins. However, because of its gluten content, it is not suitable for those with celiac disease or gluten sensitivity.

What is the recommended serving size for cooked barley?

A typical serving size of cooked barley is ½ cup, which provides about 100 calories. This portion size is sufficient for enjoying its nutritional benefits as part of a balanced meal, especially if combined with vegetables and a protein source.

How does cooked barley compare to rice or quinoa?

Cooked barley has a similar calorie count to white or brown rice but offers more dietary fiber, with about 3 grams per ½ cup compared to rice's 1 gram. Compared to quinoa, barley contains less protein but more fiber, making it a good choice for promoting digestion and heart health.

Data Sources & Scientific References