Calories in Barley: Nutrition Facts & Serving Sizes
Per 1 cup (157g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Barley is a whole grain cereal that has been a dietary staple for thousands of years. Cooked barley provides 123 calories per 100g, with one cup (157g) coming in at 193 calories. The macros per 100g break down to 2.3g of protein, 28.2g of carbs, and 0.4g of fat. Fiber is a strong point at 3.8g per 100g, primarily from beta-glucan, a soluble fiber with well-documented health benefits. Barley is low in sodium at just 3mg per 100g. Selenium is a notable micronutrient at 8.6mcg per 100g, supporting thyroid function and antioxidant activity. It also contains niacin (2.1mg), iron (1.3mg), and phosphorus (54mg) per 100g. Barley is a versatile grain that works well in soups, grain bowls, and as a rice alternative for those looking to increase fiber intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (157g) | 193.1 | 3.6g | 44.3g | 0.6g | 6g |
| 100g | 123 | 2.3g | 28.2g | 0.4g | 3.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 123 | 6% |
| Protein | 2.3g | 5% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 28.2g | 10% |
| Dietary Fiber | 3.8g | 14% |
| Sugars | 0.3g | 1% |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 11mg | 1% |
| Iron | 1.3mg | 7% |
| Potassium | 93mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 22mg | 5% |
| Phosphorus | 54mg | 4% |
| Zinc | 0.8mg | 7% |
| Selenium | 8.6mcg | 16% |
| Folate | 16mcg | 4% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.1mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Barley
Barley is one of the most fiber-rich grains available, with 3.8g per 100g coming largely from beta-glucan. Beta-glucan is a soluble fiber with strong evidence for lowering LDL cholesterol, improving blood sugar control after meals, and enhancing feelings of fullness. For those managing body composition, this means barley helps you stay satisfied longer and keeps energy levels steadier compared to lower-fiber grains.
The low glycemic impact of barley compared to white rice or white bread makes it a smart swap for anyone trying to reduce blood sugar spikes and improve insulin sensitivity. Better insulin sensitivity supports fat metabolism and muscle nutrient uptake.
Selenium at 8.6mcg per 100g plays a role in thyroid hormone metabolism, which regulates your overall metabolic rate. Adequate selenium intake also supports antioxidant enzyme activity, helping manage oxidative stress from hard training.
Iron at 1.3mg per 100g supports hemoglobin production and oxygen delivery to muscles. Phosphorus (54mg per 100g) contributes to ATP synthesis, the primary energy currency for muscle contractions.
For meal prep, cooked barley stores well in the fridge for up to 5 days and reheats easily. It is a practical alternative to white rice for anyone who wants more fiber and better satiety from their grain portions.
Dietary Considerations
Barley is vegan, vegetarian, and dairy-free but it is not gluten-free. It contains gluten and is not suitable for people with celiac disease or gluten sensitivity. Barley is not keto-friendly given its carb content of 28.2g per 100g. For weight loss, barley is a good choice due to its high fiber content and relatively low calorie density compared to other grains. The low sodium content (3mg per 100g) makes it compatible with low-sodium diets. It is a particularly good option for people managing cholesterol levels due to its beta-glucan content.
Daily Intake (100g)
100g of barley provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in barley?
Cooked barley contains 123 calories per 100g. One cup of cooked barley (157g) has approximately 193 calories. These numbers are for cooked barley. Raw/dry barley has around 354 calories per 100g.
Is barley good for weight loss?
Yes, barley is a solid choice for weight loss. Its high beta-glucan fiber content (3.8g per 100g) promotes satiety and slows digestion, helping you feel full longer. The relatively low calorie density of cooked barley (123 calories per 100g) makes it easier to control total calorie intake.
How much protein is in barley?
Cooked barley contains 2.3g of protein per 100g. One cup (157g) provides about 3.6g of protein. Barley is not a high-protein food, so it should be paired with lean meats, eggs, or legumes to meet daily protein targets.
Is barley gluten-free?
No, barley contains gluten and is not suitable for people with celiac disease or gluten intolerance. Those following a gluten-free diet should choose alternatives like quinoa, brown rice, or buckwheat.
Is barley healthier than rice?
Barley has significantly more fiber (3.8g per 100g cooked) than white rice (0.4g per 100g) and a lower glycemic index, making it a better choice for sustained energy and blood sugar control. Both have similar calorie counts when cooked.
What is beta-glucan in barley?
Beta-glucan is a soluble fiber found in high concentrations in barley. It has been shown to lower LDL cholesterol, improve blood sugar response after meals, and increase feelings of fullness. It is one of the main reasons barley is considered a particularly healthy grain.
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