TempoLife › Calorie database › Grains & pasta › Barley
Barley calories and nutrition facts
100 grams of barley contains 123 calories, with 2.3 g of protein, 28.2 g of carbohydrate and 0.4 g of fat. It provides 3.8 g of fiber and 0.3 g of sugar per 100 g. Most of its calories come from carbohydrate.
Pearl barley cooks to a satisfying chew and about 193 calories a cup, with the soluble fibre that makes barley soup thicken as it stands. It is one of the cheapest grains going and forgiving to cook — it just takes longer than rice. Hulled barley keeps more of the bran but needs soaking.
Where the calories come from
Protein 7% Carbs 90% Fat 3%
How barley compares
Per 100 g, against the closest grains & pasta in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Barley | 123 kcal | 2.3 g | 28.2 g | 0.4 g |
| Long-grain instant white rice, prepared | 124 kcal | 2.2 g | 26.8 g | 0.5 g |
| Gluten-free corn pasta, cooked | 126 kcal | 2.6 g | 27.9 g | 0.7 g |
| Long-grain parboiled white rice, cooked | 123 kcal | 2.9 g | 26.1 g | 0.4 g |
| White rice | 130 kcal | 2.7 g | 28.2 g | 0.3 g |
Nutrition facts for barley
| Nutrient | Per 100 g | Per 1 cup cooked |
|---|---|---|
| Calories | 123 kcal | 193 kcal |
| Protein | 2.3 g | 4 g |
| Carbohydrate | 28.2 g | 44 g |
| Fat | 0.4 g | 1 g |
| Fiber | 3.8 g | 6 g |
| Sugar | 0.3 g | 0 g |
| Saturated fat | 0.1 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for barley — per 100 g and per portion.
Karask — this food anchors an Estonian or Finnish cultural dish. See what it is and how it is eaten.
Vitamins and minerals in barley
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Selenium | 8.6 µg | 16% |
| Niacin (B3) | 2.1 mg | 13% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.26 mg | 11% |
| Iron | 1.3 mg | 7% |
| Zinc | 0.82 mg | 7% |
| Thiamin (B1) | 0.08 mg | 7% |
| Vitamin B6 | 0.12 mg | 7% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common barley servings
How many calories in a portion of barley — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 123 kcal | 2 g | 28 g | 0 g |
| 1 cup (157 g) | 193 kcal | 4 g | 44 g | 1 g |
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Frequently asked questions
How many calories are in barley?
Barley has 123 calories per 100 grams. A typical serving of 1 cup cooked (157 g) has about 193 calories.
How much protein is in barley?
Barley contains 2.3 g of protein per 100 g, or about 4 g per 1 cup cooked.
How much fiber does barley have?
Barley has 3.8 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Is barley low in calories?
Compared with other grains & pasta it is: 123 kcal per 100 g versus a category median of 342 kcal.
Are these barley calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170285 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
