How Many Calories in Barley? Nutrition Facts & Macros

100 g of cooked pearl barley contains 123 calories. One cup cooked (157 g) has approximately 193 calories. It is important to distinguish between cooked and dry barley — 100 g of dry pearl barley contains about 352 calories, since cooking absorbs significant water. Most of the energy comes from carbohydrates (28.22 g per 100 g cooked), with minimal protein (2.26 g) and almost no fat (0.44 g). Barley is a moderate-calorie grain, comparable to brown rice and quinoa when cooked.

Barley is one of the healthiest grains available. Its key benefit is beta-glucan soluble fiber, the same type found in oats, which has been clinically proven to lower LDL cholesterol and improve heart health. Cooked pearl barley provides 3.8 g of fiber per 100 g — higher than white rice (0.4 g) and comparable to brown rice (1.8 g). It is also very low in sodium (3 mg per 100 g) and fat (0.44 g), making it naturally heart-friendly. Barley contains calcium (11 mg), iron, and B vitamins, and its slow-digesting carbs provide sustained energy without blood sugar spikes.

No, barley is NOT gluten-free. Barley contains hordein, a type of gluten protein, and is therefore unsafe for people with celiac disease or gluten sensitivity. Even small amounts of barley can trigger a reaction in celiac patients. Barley malt, barley flour, and pearl barley all contain gluten. If you need a gluten-free grain alternative, consider rice, quinoa, buckwheat, millet, or certified gluten-free oats instead.

Cooked pearl barley has 123 kcal, 28.22 g carbs, 2.26 g protein, and 3.8 g fiber per 100 g, while cooked white rice has about 130 kcal, 28.2 g carbs, 2.7 g protein, and only 0.4 g fiber. The biggest difference is fiber — barley has nearly 10 times the fiber of white rice. Barley also contains beta-glucan, which actively lowers cholesterol. Brown rice (112 kcal, 1.8 g fiber) is closer to barley but still lower in fiber. Barley has a chewier texture and nuttier flavor, making it ideal for soups, stews, and grain bowls.

Pearl barley cooks in 25–30 minutes: use a ratio of 1 cup barley to 3 cups water, bring to a boil, then simmer covered until tender. Hulled barley takes longer — 45–60 minutes — because the bran layer is still intact. Both types benefit from a quick rinse before cooking. Barley can also be cooked in a rice cooker, instant pot (12 minutes high pressure), or baked in the oven with broth. One cup of dry barley yields about 3–3.5 cups cooked. Unlike rice, barley stays chewy and holds its shape well in soups and stews.

Pearl barley has both the hull and bran removed through polishing, resulting in a lighter color, softer texture, and faster cooking time (25–30 minutes). Hulled barley has only the outermost hull removed, retaining the bran and germ — making it a true whole grain with more fiber, vitamins, and minerals. Hulled barley takes 45–60 minutes to cook and has a chewier texture. Nutritionally, hulled barley has roughly 50% more fiber than pearl barley. For everyday cooking and soups, pearl barley is more practical, while hulled barley is the better choice for maximum nutrition.