Wheat Berries vs Barley: Calories and Nutrition Compared (2026)

Wheat berries contain 12.6 g of protein, while barley has 2.3 g. For calories, wheat berries have 327, compared to barley's 123.

Wheat berries and barley are both whole grains, but they differ significantly in their nutritional content. Understanding these differences can help in making informed dietary choices.

What Is the Difference Between Wheat Berries and Barley?

Wheat berries are the whole, unprocessed seeds of wheat, packed with nutrients and fiber. They are often used in salads, soups, and as a side dish. Barley is a cereal grain that is commonly used in soups, stews, and as a health food. It is known for its high fiber content and nutty flavor.

Wheat Berries vs Barley: Nutrition Side by Side

The following comparison highlights the nutritional differences between wheat berries and barley.

Nutrient (per 100 g)	Wheat berries (grain)	Barley (cooked, pearled)
Calories	327 kcal	123 kcal
Protein	12.6 g	2.3 g
Carbs	71.2 g	28.2 g
Sugar	0.4 g	0.3 g
Fat	1.5 g	0.4 g
Fiber	12.2 g	3.8 g
Sodium	2 mg	3 mg

Which Is Better, Wheat Berries or Barley?

For weight loss: Barley is lower in calories, containing 123 calories compared to wheat berries' 327 calories.

For muscle and protein: Wheat berries provide significantly more protein at 12.6 g, while barley offers only 2.3 g.

For low-carb or low-sugar: Wheat berries have 71.2 g of carbs and 0.4 g of sugar, whereas barley contains 28.2 g of carbs and 0.3 g of sugar.

How to Track Wheat berries and Barley Accurately

Portion sizes and macronutrient content can be easily 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 provided are rounded reference values for educational use only and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Wheat berries have 12.6 g of protein, while barley has 2.3 g.

Which has fewer calories?

Barley has 123 calories, while wheat berries have 327 calories.

What is the fiber content in wheat berries?

Wheat berries contain 12.2 g of fiber per 100 g.

How much fat is in barley?

Barley contains 0.4 g of fat per 100 g.

What is the carbohydrate content of barley?

Barley has 28.2 g of carbohydrates per 100 g.

What is the sugar content in wheat berries?

Wheat berries contain 0.4 g of sugar per 100 g.

Key Takeaways

• Wheat berries: 327 calories per 100 g.
• Barley: 123 calories per 100 g.
• Wheat berries: 12.6 g protein per 100 g.
• Barley: 2.3 g protein per 100 g.
• Wheat berries: 71.2 g carbs per 100 g.
• Barley: 28.2 g carbs per 100 g.