Barley vs Brown Rice: Calories and Nutrition Compared (2026)

Barley has 123 calories per 100g, while brown rice has 112 calories. Both provide 2.3 g of protein, making them equal in that regard.

Barley and brown rice are popular whole grains that offer various health benefits. This comparison highlights their nutritional differences, helping you make informed dietary choices.

What Is the Difference Between Barley and Brown Rice?

Barley is a cereal grain that is often used in soups, stews, and as a side dish. It is known for its chewy texture and nutty flavor. Brown rice is a whole grain that retains its bran and germ, making it more nutritious than white rice. It is commonly used as a staple food in many cultures.

Barley vs Brown Rice: Nutrition Side by Side

The following table provides a side-by-side comparison of barley and brown rice, focusing on key nutritional aspects.

Nutrient (per 100 g)	Barley (cooked, pearled)	Brown rice (cooked)
Calories	123 kcal	112 kcal
Protein	2.3 g	2.3 g
Carbs	28.2 g	23.5 g
Sugar	0.3 g	0.4 g
Fat	0.4 g	0.8 g
Fiber	3.8 g	1.8 g
Sodium	3 mg	1 mg

Which Is Better, Barley or Brown Rice?

For weight loss: Brown rice has fewer calories at 112 compared to barley's 123 calories, making it a slightly better option for weight loss.

For muscle and protein: Both barley and brown rice contain 2.3 g of protein per 100 g, offering similar protein content for muscle maintenance.

For low-carb or low-sugar: Barley has 28.2 g of carbs and 0.3 g of sugar, while brown rice has 23.5 g of carbs and 0.4 g of sugar, making brown rice lower in both.

How to Track Barley and Brown rice Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, barley or brown rice?

Both barley and brown rice contain 2.3 g of protein per 100 g, making them equal in protein content.

Which has fewer calories, barley or brown rice?

Brown rice has 112 calories per 100 g, while barley has 123 calories, making brown rice lower in calories.

What is the fiber content in barley?

Barley contains 3.8 g of fiber per 100 g, providing a good source of dietary fiber.

What is the fiber content in brown rice?

Brown rice contains 1.8 g of fiber per 100 g, which is lower than that of barley.

How much sugar is in barley?

Barley contains 0.3 g of sugar per 100 g, indicating a low sugar content.

How much sugar is in brown rice?

Brown rice has 0.4 g of sugar per 100 g, which is slightly higher than barley.

Key Takeaways

• Barley has 123 calories per 100 g.
• Brown rice has 112 calories per 100 g.
• Both grains contain 2.3 g of protein per 100 g.
• Barley has 28.2 g of carbs per 100 g.
• Brown rice has 23.5 g of carbs per 100 g.
• Barley has 3.8 g of fiber per 100 g, while brown rice has 1.8 g.