Barley: calories and nutrition facts
100 g of barley has 123 kcal. 1 cup, cooked (157 g): 193 kcal.
Barley is in the family Grains, breads & pasta. Per 100 g it provides 2.3 g protein, 28.2 g carbohydrates (3.8 g fiber) and 0.44 g fat: about 90% of its calories come from carbohydrates.
What barley provides most
- Source of selenium: 8.6 µg per 100 g, 16 % of the Daily Value.
- Source of fiber: 3.8 g per 100 g, 14 % of the Daily Value.
- Source of vitamin B3 (niacin): 2.1 mg per 100 g, 13 % of the Daily Value.
- Source of carbohydrates: 28.2 g per 100 g, 10 % of the Daily Value.
Barley per serving
The serving is 1 cup, cooked, 157 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cooked |
|---|---|---|
| Calories | 123 kcal | 193 kcal |
| Protein | 2.3 g | 3.5 g |
| Carbohydrates | 28.2 g | 44.3 g |
| Fiber | 3.8 g | 6 g |
| Sugars | 0.28 g | 0.44 g |
| Fat | 0.44 g | 0.69 g |
| Sodium | 3 mg | 4.7 mg |
Barley nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 123 kcal | — |
| Protein | 2.3 g | 5 % |
| Total fat | 0.44 g | 1 % |
| Saturated fat | 0.09 g | 0 % |
| Monounsaturated fat | 0.06 g | — |
| Polyunsaturated fat | 0.21 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 28.2 g | 10 % |
| Dietary fiber | 3.8 g | 14 % |
| Total sugars | 0.28 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.01 mg | 0 % |
| Vitamin K | 0.8 µg | 1 % |
| B1 · Thiamin | 0.08 mg | 7 % |
| B2 · Riboflavin | 0.06 mg | 5 % |
| B3 · Niacin | 2.1 mg | 13 % |
| B6 | 0.12 mg | 7 % |
| B9 · Folate | 16 µg | 4 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 11 mg | 1 % |
| Iron | 1.3 mg | 7 % |
| Magnesium | 22 mg | 5 % |
| Phosphorus | 54 mg | 4 % |
| Potassium | 93 mg | 2 % |
| Sodium | 3 mg | 0 % |
| Zinc | 0.82 mg | 7 % |
| Selenium | 8.6 µg | 16 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.02 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other grains, breads & pasta
Of 16 foods in this family on Micela, barley ranks 15th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍘 Rice cracker | 416 | 10 g |
| 2 | 🥐 Croissant | 406 | 8.2 g |
| 3 | 🥣 Oats | 389 | 16.9 g |
| 4 | 🍿 Popcorn | 387 | 12.9 g |
| 5 | 🥨 Pretzel | 384 | 10 g |
| 6 | 🌾 Wheat | 340 | 13.2 g |
| 7 | 🧇 Waffle | 291 | 7.9 g |
| 8 | 🫓 Flatbread | 275 | 9.1 g |
| 9 | 🥖 Baguette | 272 | 10.8 g |
| 10 | 🍞 Bread | 266 | 8.8 g |
| 11 | 🥯 Bagel | 264 | 10.6 g |
| 12 | 🥞 Pancakes | 227 | 6.4 g |
| 13 | 🍝 Pasta | 158 | 5.8 g |
| 14 | 🍚 Rice | 130 | 2.7 g |
| 15 | 🍺 Barley | 123 | 2.3 g |
| 16 | 🌱 Quinoa | 120 | 4.4 g |
Where it comes from
Fertile Crescent.
Approximate origin, under review.
Frequently asked questions
How many calories does barley have?
100 g of barley has 123 kcal. 1 cup, cooked (157 g) has 193 kcal.
How much protein does barley have?
2.3 g per 100 g; 3.5 g in 1 cup, cooked.
How many carbs does barley have?
28.2 g of carbohydrates per 100 g, of which 3.8 g is fiber and 0.28 g sugars.
What vitamins and minerals does barley have?
The ones it provides most per 100 g, by Daily Value: selenium, 16 %; fiber, 14 %; vitamin B3 (niacin), 13 %; carbohydrates, 10 %.
Where does barley come from?
Fertile Crescent. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 20006 · Barley, pearled, cooked · Barley, pearled, cooked
One serving (1 cup, cooked) is about 10% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers