Calories in Barley: Nutritional facts for Barley Types

A 100g serving of raw, hulled barley contains 354 calories.

1 kg of raw, hulled barley contains 3,540 calories.

The calorie content of 1 cup of barley depends on whether it's raw or cooked and how tightly it's packed. A cup of raw, hulled barley (approximately 184 grams) contains roughly 651 calories.

Barley (Hordeum vulgare) is a common grain that is high in fiber. Barley is the fourth largest grain crop globally, after wheat, rice, and corn. It is commonly used in breads, soups, stews, and health products.

Barley is filled with essential nutrients that support overall health, as shown below:

• Excellent Source of Fiber: Barley is very high in fiber, which aids digestion, promotes gut health, and can help regulate blood sugar levels. A 100-gram serving of hulled barley contains 17.3 grams of fiber.
• May Lower Blood Sugar Levels: Barley-based foods have been shown to help boost the number of beneficial Prevotella bacteria in the gut. These bacteria have been shown to help lower blood sugar levels for up to 11–14 hours. Keeping blood sugar levels in check can help reduce the risk of type 2 diabetes.
• May Reduce Risk of Diabetes: Barley may help lower blood sugar and insulin levels, which may reduce your risk of diabetes. Whole-grain barley is a good source of fiber, which contributes to this effect. One study found that people who ate barley had lower glucose and insulin levels after their meal, compared to those who ate other grains (Kay M Behall et al., 2005).
• May Reduce Risk of Heart Disease: Eating 3.6 grams of barley daily as a source of dietary fiber seems to reduce the risk of heart disease.
• May Lower Cholesterol: Eating 3-12 grams of barley daily seems to reduce total and low-density lipoprotein (LDL or "bad") cholesterol in adults with high cholesterol.
• Promotes Gut Health: In a four-week study in 28 healthy individuals, 60 grams of barley a day increased a beneficial type of bacteria in the gut that may help reduce inflammation (Ines Martinez et al., 2013).

Barley is a nutritious grain that can be a great addition to a balanced diet, but eating barley has a few potential downsides as listed below:

• Gluten Content: Barley contains gluten, which makes it unsuitable for people with celiac disease or gluten sensitivity.
• High Carbohydrate Content: Barley is high in carbohydrates, which may be a concern for individuals following very low-carb diets.
• Phytic Acid: Barley contains phytic acid, which can inhibit the absorption of certain minerals like iron and zinc. Soaking or sprouting barley before consumption can help reduce phytic acid levels.

Yes, barley is considered a nutritious and healthy food because it is high in fiber, protein, and important minerals. Eating barley can be a part of a balanced diet that supports overall health, particularly for digestive health, heart health, and blood sugar control.

Yes, barley can be a beneficial grain for individuals with diabetes due to its high fiber content and potential to help regulate blood sugar levels. Barley-based foods have been shown to help boost beneficial gut bacteria that can lower blood sugar levels. Whole-grain barley is a good source of fiber, which slows down the absorption of glucose and helps prevent spikes in blood sugar. A clinical trial by Kay M Behall et al. (June 2005) found that people who ate barley had lower glucose and insulin levels after their meal, compared to those who ate other grains.

According to WebMD, eating 3.6 grams of barley daily as a source of dietary fiber seems to reduce the risk of heart disease. For high cholesterol, eating 3-12 grams of barley daily seems to reduce total and LDL cholesterol in adults. In a four-week randomized controlled trial by Ines Martinez et al. (February 2013), 60 grams of barley a day increased a beneficial type of bacteria in the gut that may help reduce inflammation.

While there is no strict upper limit for barley consumption, it is generally recommended to consume it in moderation as part of a balanced diet. Pay attention to portion sizes and consider individual tolerance and dietary needs.

Calories in barley vary based on the degree of processing. Hulled barley, which retains the most bran and germ, has the highest calorie count per cup (184g raw) at 651 calories. Hulless barley, while technically having a similar calorie count per 100g as pearled barley, offers more nutritional value due to the intact bran. Pearl barley is the most commonly available form, which has some or all of the bran removed, resulting in a lower calorie count of about 193 calories per cup (157g) when cooked. Quick pearl barley, barley grits, and barley flakes have calorie counts similar to pearl barley if they are made from pearl barley, but higher if made from hulled or hulless. Barley flour has 511 calories per cup (148g). In summary, hulled barley has the highest calorie density per raw weight due to its intact bran and germ, while pearl barley and its derivatives (quick pearl, some grits and flakes) have lower calorie counts due to processing.

Barley (Hordeum vulgare) is one of the oldest cultivated grains, with a history stretching back over 10,000 years. Its origins trace to the Fertile Crescent region of the Near East, encompassing parts of modern-day Iraq, Syria, Turkey, Iran, Israel, Palestine, Lebanon, and Jordan. Archaeological evidence, including remnants of barley grains and early farming tools, points to this area as the center of barley domestication. Barley was a staple food for many ancient civilizations, including the Egyptians, Sumerians, Babylonians, and Greeks. It was used to make bread, porridge, soups, and beer. In fact, barley was so crucial to some of these cultures that it was even used as a form of currency.

The spread of barley cultivation followed the migration of people and the development of trade routes. It reached Europe, North Africa, and Asia thousands of years ago, becoming a key crop in many regions. Different cultures adapted barley to their local cuisines and preferences, leading to the diverse range of dishes we see today.

The use of barley in specific dishes also has a long history. Scotch Broth, which is a hearty soup made with barley, vegetables, and often meat, has been a staple in Scotland for centuries, evolving from simple peasant fare to a national dish. The Irish Stew, which frequently includes barley, has roots in the traditional cooking practices of Ireland.Barley's use in beer-making is also ancient, with evidence of barley beer production dating back to ancient Sumeria and Egypt. 

The European Union leads as the world's largest consumer of barley, with a consumption of 52.2 million metric tons annually. The Russian Federation and Saudi Arabia follow, consuming 14.4 million and 8.025 million metric tons respectively. China is also a significant consumer of barley.

The European Union's high consumption is driven by its use of barley in animal feed, brewing, and various food products. Russia uses a substantial amount of barley for animal feed and brewing. Saudi Arabia's barley consumption is primarily for animal feed, especially its livestock industry.