Barley, pearled, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 2.1 MG | 13% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 16 UG | 4% | |
| Choline, total | 13.4 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.8 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 11 MG | 1% | |
| Iron, Fe | 1.3 MG | 7% | |
| Magnesium, Mg | 22 MG | 5% | |
| Phosphorus, P | 54 MG | 4% | |
| Potassium, K | 93 MG | 2% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 8.6 UG | 16% |
Nutrition Highlights
- Very low in fat (0.4g per 100g).
- Good source of dietary fiber (3.8g per 100g).
About Barley, pearled, cooked
Barley is a nutritious whole grain that has been cultivated for thousands of years. The pearled variety has had its outer bran layer removed, resulting in a quicker cooking time compared to hulled barley, though some fiber and nutrients are lost in the process. A 100g serving of cooked pearled barley provides 123 calories, 2.3g of protein, 28.2g of carbohydrates, 0.4g of fat, and 3.8g of dietary fiber. The fiber content, while lower than in hulled barley, still contributes to digestive health and helps promote feelings of fullness.
This versatile grain has a mild, slightly nutty flavor and a chewy texture that works well in a variety of dishes. It's commonly used in soups and stews, where it absorbs flavors while adding heartiness. Barley also makes an excellent base for grain bowls and salads, pairing nicely with roasted vegetables, herbs, and lean proteins. For breakfast, it can be prepared similarly to oatmeal and topped with fruits, nuts, and a touch of honey. Additionally, barley flour is sometimes used in baking, particularly for breads and muffins, offering a nutritional boost to baked goods. When incorporating barley into your diet, it's worth noting that while it's naturally gluten-free, pearled barley is not suitable for those with celiac disease or gluten sensitivity.
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