NutriSeek

Grains

Pearled Barley

Rich in SeleniumRich in FiberRich in CopperRich in Niacin (B3)

Overview

Why eat pearled barley?

Pearled barley is a chewy, nutty grain that brings an unusual amount of fiber to the table along with selenium, copper and a steady spread of B vitamins. It cooks into soups, salads and pilafs, and its soluble fiber, beta-glucan, is the reason barley has a long-standing reputation for heart and blood sugar support.

Good to know: These numbers are for dry grain, which roughly triples in weight as it cooks, so a bowl of cooked barley has far fewer calories than the 352 kcal per 100 g listed; it also contains gluten and is not suitable for a celiac diet.

  1. Exceptional fiber content

    Raw pearled barley supplies 15.6 g of fiber per 100 g, 56% of the Daily Value, including the beta-glucan linked to healthier cholesterol levels.

  2. Selenium and copper

    With 69% of the DV for selenium and 47% for copper per 100 g, barley supports antioxidant enzymes, thyroid function and iron handling in the body.

  3. Minerals and B vitamins

    Per 100 g it delivers 19% DV magnesium, 19% zinc and 29% niacin, nutrients that help convert food into usable energy and support immune function.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in pearled barley?

Calories

352kcal

Protein

9.9g

Carbs

78g

Fat

1.2g

Fiber

16g

Sugars

0.8g

Minerals

  • Calcium29 mg2%
  • Iron2.5 mg14%
  • Magnesium79 mg19%
  • Phosphorus221 mg18%
  • Potassium280 mg6%
  • Sodium9 mg0%
  • Zinc2.1 mg19%
  • Copper0.42 mg47%
  • Selenium38 µg69%

Vitamins

  • Vitamin A1 µg0%
  • Vitamin E0.02 mg0%
  • Vitamin K2.2 µg2%
  • Thiamin (B1)0.19 mg16%
  • Riboflavin (B2)0.11 mg9%
  • Niacin (B3)4.6 mg29%
  • Vitamin B60.26 mg15%
  • Folate23 µg6%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Ask NutriSeek

Questions about pearled barley

What are the health benefits of pearled barley?How much pearled barley should I eat per day?

Keep exploring

More Grains

Oats

Oats

Rich in Copper & Thiamin (B1)

Quinoa

Quinoa

Rich in Copper

Brown Rice

Brown Rice

Buckwheat

Buckwheat

Rich in Copper & Magnesium

Source: USDA FoodData Central, “Barley, pearled, raw” (SR Legacy, FDC ID 170284).View the USDA record ↗ (opens in a new tab).