Know what’s on your plate
Barley
Calories & nutrition facts
dry
Nutrition facts
Per 100 g% DV- Calories 354 kcal —
- Protein 12 g 25%
- Carbohydrate 56 g 20%
- Fat 2.3 g 3%
- Saturated fat 0.5 g 2%
- Fibre 17 g 62%
- Sugars 0.8 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.57 mg 4%
- Vitamin K 2.2 µg 2%
- Thiamin (B1) 0.65 mg 54%
- Riboflavin (B2) 0.29 mg 22%
- Niacin (B3) 4.6 mg 29%
- Pantothenic acid (B5) 0.28 mg 6%
- Vitamin B6 0.32 mg 19%
- Folate (B9) 19 µg 5%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 33 mg 3%
- Iron 3.6 mg 20%
- Magnesium 133 mg 32%
- Phosphorus 264 mg 21%
- Potassium 452 mg 10%
- Zinc 2.8 mg 25%
- Copper 0.5 mg 55%
- Manganese 1.9 mg 84%
- Selenium 29 µg 53%
Similar foods
- Barley flouror meal345 kcal / 100 g
- Pearled barleyraw352 kcal / 100 g
- Pearl barleyraw360 kcal / 100 g
- Whole grain barleyraw332 kcal / 100 g
- Wholegrain barleyraw334 kcal / 100 g
- BarleyMaxdry, uncooked322 kcal / 100 g
- Oatsdry389 kcal / 100 g
- Sorghumdry329 kcal / 100 g
- Milletraw378 kcal / 100 g
- Speltdry338 kcal / 100 g
Questions about Barley
How long does barley take to cook?
Pearl barley usually simmers in plenty of water for 25–35 minutes; hulled barley takes about 45–60 minutes. Drain it when tender but still pleasantly chewy, and soak hulled barley overnight if you want to shorten the cooking time.
Should you rinse or soak barley before cooking it?
Rinse barley in a sieve under cold water to remove dust. Soaking is optional for pearl barley, but hulled barley benefits from an overnight soak; drain it before simmering.
How should you store barley?
Keep uncooked barley in an airtight container in a cool, dry cupboard. Refrigerate cooked barley promptly in a covered container and use it within 3–4 days; add a splash of water when reheating so it loosens up.
What can you make with barley?
Its chewy grains work well in vegetable or lamb soup, salads and barley risotto, often called orzotto. Stir cooked barley into the dish near the end so it warms through without losing its texture.
Can you use barley instead of rice?
Yes: use pearl barley in soups, pilafs and risotto-style dishes in place of rice, allowing extra cooking time and liquid. Its nutty flavour and chewy bite are more pronounced than rice’s.
Is barley higher in fibre than oats?
Barley has 17 g of fibre per 100 g, compared with 10.6 g in oats.
Is barley gluten-free?
No. Barley contains gluten, so it is not suitable for gluten-free cooking; use rice or quinoa instead.
Source: Canadian Nutrient File 4485 · per 100 g · carbohydrate per EU label, fibre excluded
