Barley: Calories, Nutrition Facts, and Health Benefits (2026)

Barley contains 193 calories per 1 cup cooked (157 g), providing 6 g of fiber and only 0.4 g of sugar. It is notable for its beta-glucan fiber, which supports heart health. With a glycemic index of about 28, barley is a low-impact carbohydrate option.

This page explores the nutritional profile of barley, focusing on its benefits and how it fits into various dietary goals. We will examine the nutrition facts per serving, its impact on blood sugar, and how it compares to other grains.

Barley Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for barley, highlighting key nutrients and their contributions to a balanced diet.

Values are for 1 cup cooked (157 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	193	123	10%
Protein	3.5 g	2.3 g	7%
Carbohydrates	44.3 g	28.2 g	16%
Fiber	6.0 g	3.8 g	21%
Sugar	0.4 g	0.3 g	-
Fat	0.7 g	0.4 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	146 mg	93 mg	3%
Magnesium	35 mg	22 mg	8%
Manganese	0.41 mg	0.26 mg	18%

About 90% of barley calories come from carbohydrates, 7% from protein and 3% from fat.

Barley by Health Goal

In this section, we evaluate how barley aligns with common dietary goals, including weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Fair	193 calories per serving with 6 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 11 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	6 g fiber per serving supports regularity
Heart health	Good	Potassium (146 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (3.5 g); best as a vitamin-rich choice, not a protein source

Barley and Blood Sugar

Glycemic index: 28. Glycemic load: 11 per serving.

Barley has a glycemic index of about 28 and a glycemic load of around 11 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Barley Compares to Other Grains

The comparison table below illustrates how barley stacks up against other grains in terms of nutritional value and health benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Barley	123	2.3	3.8	28.2
Oatmeal	71	2.5	1.7	12.0
Quinoa	120	4.4	2.8	21.3
Bulgur	83	3.1	4.5	18.6

Barley Myths, Checked

Barley is gluten-free , False. Barley contains gluten and is not safe for people with celiac disease.

Pearled and hulled barley are the same , Misleading. Hulled barley is a whole grain with more fiber; pearled is polished and cooks faster.

How to Track Barley

Grains swell as they cook, so a cup of cooked barley is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log barley accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of barley?

One cup of cooked barley (157 g) contains 193 calories, making it a moderate-calorie food option that can fit into various diets.

Is barley good for weight loss?

Barley can support weight loss due to its high fiber content, with 6 g of fiber per cup, which promotes satiety and helps control hunger.

Can people with diabetes eat barley?

People with diabetes can include barley in their diet, as it has a low glycemic index of about 28, which helps manage blood sugar levels.

How much fiber is in barley?

Barley is rich in fiber, providing 6 g per cup, which aids digestion and contributes to overall health.

Is barley high in sugar?

Barley is low in sugar, containing only 0.4 g per cup, making it a suitable choice for those monitoring their sugar intake.

Is barley good for you?

Barley is considered good for you due to its nutritional benefits, including vitamins and minerals, along with its heart-healthy beta-glucan fiber.

Key Takeaways

• Barley provides 193 calories per cup cooked.
• Each serving contains 6 g of fiber.
• It has a low glycemic index of about 28.
• Barley is low in sugar, with only 0.4 g per cup.
• It offers 146 mg of potassium and 35 mg of magnesium.
• Barley can be beneficial for weight management and blood sugar control.