Source: USDA FoodData Central · Dry, Pearled · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 0.88mg | 38% | |
| Selenium | 13.8µg | 25% | |
| Niacin (B3) | 2.1mg | 13% | |
| Thiamine (B1) | 0.13mg | 11% | |
| Phosphorus | 54mg | 4% | |
| Magnesium | 22mg | 5% | |
| Iron | 1.3mg | 7% | |
| Vitamin B6 | 0.12mg | 7% | |
| Potassium | 93mg | 2% | |
| Zinc | 0.82mg | 7% |
| Weight | Calories | Carbs | Protein | Fiber |
|---|
Net carbs: 24.4g/100g. GI ~28-31 — lowest of any common grain. Hull-less or whole-grain barley has more fiber than pearled barley. Pearl barley takes ~45 min to cook.
Barley contains more beta-glucan per gram than oats — both share FDA-approved health claims for cardiovascular risk reduction. A 2016 Cochrane meta-analysis of 11 trials found barley significantly reduced LDL by 7.1% and total cholesterol by 5.0%. Beta-glucan forms viscous gel in the digestive tract capturing cholesterol-containing bile acids, forcing the liver to use blood cholesterol to produce new bile.
GI 28-31 — lowest of any commonly available grain, far below oats (55), quinoa (53), brown rice (68), or white rice (73). Clinical trials consistently show barley produces lower blood glucose and insulin responses than any other grain. Swedish research found eating rye bread with barley for 3 days significantly reduced subsequent morning blood glucose.
Barley beta-glucan is fermented by gut bacteria to produce short-chain fatty acids — particularly propionate (signals liver to reduce glucose production) and butyrate (nourishes colon cells, Antioxidant support). Regular barley consumption significantly increases Bifidobacterium populations — beneficial bacteria linked to healthy immune function.
Research consistently finds barley the most filling grain. A Nutrition Journal study found barley bread produced 50% greater satiety than white wheat bread at equal calories. The combination of high fiber, viscous beta-glucan slowing gastric emptying, and satiety hormone production makes barley exceptionally effective at reducing hunger and subsequent calorie intake.
Nutrition values from USDA FoodData Central. Not medical advice.