Food Guide

Barley

Buying Tips

Find prepackaged barley in most natural foods and grocery stores; buy in bulk for maximum savings. Look for whole barley, not pearled barley, for higher nutrition value.

Varieties

Whole barley, also called Scotch barley, has intact bran, which is the most nutritious part of the grain. Pearled barley has been steamed and polished, a process that removes bran and fiber; it looks like a small, white pearl. Hull-less barley is an heirloom grain with a denser, chewier texture than hulled or pearled barley. It is also available in grits, flake, or flour form.

Preparation, Uses, & Tips

Add barley to vegetable soups for a hearty flavor and texture, or steam it in stock with chopped onions and carrots, and serve it as a side dish seasoned with garlic, curry, and cilantro. Barley can be soaked overnight to reduce cooking time.

Storing

Store barley in a cool, dry area in a sealed glass or plastic container, away from air, moisture, and sunlight, which can make the oils go rancid.

Nutrition Highlights

Barley, 1 cup (180g) (pearled, cooked)

  • Calories: 193
  • Protein: 3.5g
  • Carbohydrate: 44.3g
  • Total Fat: 0.69g
  • Fiber: 5.9g

*Good Source of: Iron (2.1mg), Selenium (13.5mcg), and Niacin (3.24mg)

Copyright © 2024 TraceGains, Inc. All rights reserved.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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