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Barley Nutrition Facts: Is Barley Good for You?
Cooked pearled barley is a grain that provides several key nutrients. It is a good source of dietary fiber, selenium, niacin, copper, and manganese. It is also very low in fat, saturated fat, sodium, and sugar. Whether it is a beneficial part of your diet depends on portion sizes and what other foods you eat, as it contributes calories and carbohydrates. A balanced diet includes a variety of foods.
Per 100 g · Barley, pearled, cooked
What stands out in barley
- Good source of fiber. A 100-gram portion of cooked pearled barley provides 3.8 grams of dietary fiber, which is 14% of the Daily Value (DV).
- Source of key minerals. The same serving is a good source of selenium (16% DV), copper (12% DV), and manganese (11% DV).
- Good source of niacin. Cooked barley supplies 2.1 mg of niacin (vitamin B3), or 13% of the Daily Value, per 100 grams.
- Low in fat and sugar. This grain is very low in fat, with about 0.44 grams per 100-gram serving, and contains very little sugar (0.28 grams).
What to keep in mind
- Cooked pearled barley is naturally very low in sodium, saturated fat, and sugar. The main consideration is the portion size, as it contributes 123 calories and 28.2 grams of carbohydrates per 100-gram serving.
Barley nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 123 kcal | – |
| Protein | 2.3 g | 5% |
| Total fat | 0.44 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Monounsaturated fat | 0.06 g | – |
| Polyunsaturated fat | 0.21 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 28.2 g | 10% |
| Dietary fiber | 3.8 g | 14% |
| Total sugars | 0.28 g | – |
| Water | 68.8 g | – |
| Sodium | 3 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 93 mg | 2% |
| Calcium | 11 mg | 1% |
| Iron | 1.3 mg | 7% |
| Magnesium | 22 mg | 5% |
| Phosphorus | 54 mg | 4% |
| Zinc | 0.82 mg | 7% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.26 mg | 11% |
| Selenium | 8.6 mcg | 16% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Vitamin K | 0.8 mcg | 1% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 2.1 mg | 13% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (DFE) | 16 mcg | 4% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 13.4 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Barley by portion
The nutrition data is based on a 100-gram serving, which is about two-thirds of a cup. A standard serving of cooked barley is often larger. According to the USDA, one cup of cooked pearled barley weighs 157 grams. This portion contains 193 calories, 44.3 grams of carbohydrates, 6 grams of dietary fiber, and 3.6 grams of protein. It also has less than 1 gram of total fat and sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 157 g | 193 | 3.6 g | 44.3 g | 6 g | 0.7 g |
How barley compares with other grain foods
Among 18 grain foods on this site, cooked pearled barley has more dietary fiber than most, ranking 6th. For comparison, a 100-gram serving of barley has more fiber (3.8 g) than the same amount of cooked quinoa (2.8 g), brown rice (1.6 g), or white rice (0.4 g). It has a similar calorie count to cooked brown rice and quinoa. However, it ranks lower for protein content than many other grains, placing 18th out of 18 in this group. It is also lower in potassium and magnesium compared to some other grains.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Barley | 123 | 2.3 g | 28.2 g | 3.8 g | 0.44 g |
| Brown Rice | 123 | 2.7 g | 25.6 g | 1.6 g | 0.97 g |
| Quinoa | 120 | 4.4 g | 21.3 g | 2.8 g | 1.9 g |
| White Rice | 130 | 2.7 g | 28.2 g | 0.4 g | 0.28 g |
| Couscous | 112 | 3.8 g | 23.2 g | 1.4 g | 0.16 g |
Quick answers
How many calories are in a cup of cooked barley?
One cup (157 g) of cooked pearled barley has 193 calories.
How much fiber is in cooked barley?
A 100-gram serving of cooked pearled barley contains 3.8 grams of fiber, which is 14% of the Daily Value. A one-cup serving provides 6 grams of fiber.
Is barley high in sugar?
No, cooked pearled barley is very low in sugar. A 100-gram serving contains 0.28 grams of sugar, and a full cup has just 0.4 grams.
When to talk to a doctor or dietitian
- Barley contains gluten. If you have celiac disease or have been told to avoid gluten, check with your doctor or dietitian before including it.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how barley fits your situation.
Last updated October 21, 2026