Know what’s on your plate
Pearled barley
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 352 kcal —
- Protein 9.9 g 20%
- Carbohydrate 62 g 23%
- Fat 1.2 g 1%
- Saturated fat 0.2 g 1%
- Fibre 16 g 56%
- Sugars 0.8 g —
- Sodium 9 mg 0%
- 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 0.02 mg 0%
- Vitamin K 2.2 µg 2%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 0.11 mg 9%
- Niacin (B3) 4.6 mg 29%
- Pantothenic acid (B5) 0.28 mg 6%
- Vitamin B6 0.26 mg 15%
- Folate (B9) 23 µg 6%
- Vitamin B12 0 µg 0%
- Choline 37.8 mg 7%
Minerals
- Calcium 29 mg 2%
- Iron 2.5 mg 14%
- Magnesium 79 mg 19%
- Phosphorus 221 mg 18%
- Potassium 280 mg 6%
- Zinc 2.1 mg 19%
- Copper 0.42 mg 47%
- Manganese 1.3 mg 57%
- Selenium 37.7 µg 69%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 352 | 9.9 g | 62 g | 1.2 g |
| 1 × cup | 200 g | 704 | 20 g | 124 g | 2.3 g |
| 2 × cup | 400 g | 1408 | 40 g | 249 g | 4.6 g |
| ½ × cup | 100 g | 352 | 9.9 g | 62 g | 1.2 g |
| 3 × cup | 600 g | 2112 | 60 g | 373 g | 7 g |
| 4 × cup | 800 g | 2816 | 79 g | 497 g | 9.3 g |
Similar foods
- Pearled barley grain346 kcal / 100 g
- Pearl barleyraw360 kcal / 100 g
- Barley groatsraw329 kcal / 100 g
- Hulled barley354 kcal / 100 g
- Barleydry354 kcal / 100 g
- Wholegrain barleyraw334 kcal / 100 g
- Whole grain barleyraw332 kcal / 100 g
- Pearled spelt261 kcal / 100 g
- Pelled barleyboiled, without oil, with salt136 kcal / 100 g
- Hulless barley336 kcal / 100 g
Questions about Pearled barley
How long does pearled barley take to cook?
Rinse it, then simmer in plenty of water for about 25–35 minutes until tender but still pleasantly chewy. Drain off any excess water; soaking beforehand is optional and can shorten the cooking time.
How much water do you need to cook pearled barley?
For separate, chewy grains, use roughly three parts water to one part pearled barley and simmer until tender, then drain. For a softer, more porridge-like result, use extra water and stir as it cooks.
Do you need to soak pearled barley before cooking?
No. Unlike hulled barley, pearled barley cooks without soaking; rinsing it under cold water is enough. If you do soak it, start checking for tenderness earlier because it will cook faster.
How should you store cooked pearled barley?
Cool it promptly, transfer it to a covered container and refrigerate within two hours; use it within three to four days. You can also freeze cooked barley in meal-sized portions and thaw it in the fridge.
What goes well with pearled barley?
Its mild, nutty flavour works with mushrooms, roasted root vegetables, herbs and stock. Use it in barley soup, or toss cooked grains with vegetables and a sharp dressing for a filling salad.
Does pearled barley contain gluten?
Yes. Pearled barley is made from barley, a gluten-containing grain, so it is not suitable for a gluten-free meal.
Is pearled barley high in fibre?
Yes: a 100 g portion contains 16 g of fibre, making it high in fibre.
Source: USDA FoodData Central 170284 · per 100 g · carbohydrate per EU label, fibre excluded
