Nutrition for Barley (raw)

Calories, Protein, Vitamins and More

image of barley source

Barley Nutrition Summary

One cup of raw barley (200 grams or 0.4 lb) contains 704 calories and 19.8 grams of protein. Barley consist of 10% water, 78% carbohydrates, 10% protein, and 1% fat.

Barley is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, niacin and Vitamin B6. It also contains significant amounts of riboflavin, copper, manganese, phosphorus, choline, zinc and selenium.

In one cup of raw barley:

  • Calories: 704
  • Protein: 19.8 g
  • Sugar: 1.6 g
  • Dietary fiber: 31.2 g
  • Fat: 2.3 g, (Saturated: 0.5 g)
  • Sodium: 18 mg
There is no significant amounts of cholesterol in barley.

See the Barley Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Barley, pearled, raw.

Calories in Barley

Barley has 704 calories per cup or 352 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

86% of calories in barley are from carbohydrates, 11% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 86% of the calories in raw barley are from carbohydrates. The carbs in barley are mostly in the form of dietary fiber and sugar (95% and 5%). An excellent high-fiber food, a single cup of barley contains 125% of recommended daily values or 31.2 grams of dietary fiber.

  • Dietary fiber: 31.2 g
  • Sugar: 1.6 g
There is no significant amounts of starch in barley.

Calories from Fat

A small portion, or 3% the calories in raw Barley are from fat. Barley is low in total fat, with 2.3 grams or 4% of recommended daily values per cup. Most of the fat in barley are healthier unsaturated fats.

Barley is cholesterol free and trans-fat free.

  • Total fat: 2.3 g
  • Saturated fat: 0.5 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 1.1 g
There is no significant amounts of cholesterol or trans fat in barley.

Omega-3 and Omega-6 in Barley

Barley is a source of healthy omega-3 fatty acids, containing a total of 0.11 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.11 g
Also a good source of omega-6 fatty acids, every cup of barley contains a total of 1 grams of omega-6. In addition, a large portion of the omega-6 in barley comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.01 g
The omega-6 to omega-3 ratio in barley is 9.2: 1.

Calories Similar to Barley

Some other grains or pasta with similar calories to barley by weight:

Protein in Barley

An excellent source of protein, a single cup of Barley contains 40% of recommended daily values or 19.8 grams of protein. In addition, barley contains significant amounts of all 9 essential amino acids.

  • Protein: 19.82 g
  • Tryptophan: 0.33 g
  • Threonine: 0.67 g
  • Isoleucine: 0.72 g
  • Leucine: 1.35 g
  • Lysine: 0.74 g
  • Methionine: 0.38 g
  • Phenylalanine: 1.11 g
  • Valine: 0.97 g
  • Histidine: 0.45 g

Protein Similar to Barley

Some other grains or pasta with similar amounts of protein to barley by weight:

Vitamins and Minerals in Barley

An good source of many nutrients, raw barley contains abundant amounts of calcium, iron, magnesium, potassium, thiamin, niacin and Vitamin B6. In fact, a single cup of barley contains 66% of recommended daily values or 9.2 milligrams of niacin. Also a great source of magnesium, a single cup of barley contains 51% of recommended daily values or 158 milligrams of magnesium.

Vitamins in barley (1 cup):
  • Vitamin a: 2 ug
  • Thiamin: 0.4 mg
  • Riboflavin: 0.2 mg
  • Niacin: 9.2 mg
  • Vitamin b6: 0.5 mg
  • Folate: 46 ug
  • Vitamin k: 4.4 ug
Minerals in barley (1 cup):
  • Calcium: 58 mg
  • Potassium: 560 mg
  • Iron: 5 mg
  • Magnesium: 158 mg
  • Zinc: 4.3 mg
  • Selenium: 75.4 ug
  • Phosphorus: 442 mg
  • Copper: 0.8 mg
  • Manganese: 2.6 mg
  • Choline: 75.6 mg
There is no significant amounts of pantothenic acid, vitamin c, vitamin e or vitamin b12 in barley.

Similar to Barley for Niacin (Vit B3)

Here are some other grains or pasta with similarly abundant amounts of niacin (Vit B3) to barley:

Flavonoids and Carotenoids in Barley [3]

Barley contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of barley:

  • beta-carotene: 26 ug
  • lutein + zeaxanthin: 320 ug

Barley Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Barley in Cooking

Barley is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of barley.

Friends and Relatives of Barley

Foods commonly cooked with barley: Other similar relatives:

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