Barley, pearled, raw
* 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 | 0.2 MG | 16% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 4.6 MG | 29% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.3 MG | 15% | |
| Folate, total | 23 UG | 6% | |
| Choline, total | 37.8 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.2 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 29 MG | 2% | |
| Iron, Fe | 2.5 MG | 14% | |
| Magnesium, Mg | 79 MG | 19% | |
| Phosphorus, P | 221 MG | 18% | |
| Potassium, K | 280 MG | 6% | |
| Sodium, Na | 9 MG | 0% | |
| Zinc, Zn | 2.1 MG | 19% | |
| Copper, Cu | 0.4 MG | 47% | |
| Manganese, Mn | 1.3 MG | 57% | |
| Selenium, Se | 37.7 UG | 69% |
Nutrition Highlights
- Very low in fat (1.2g per 100g).
- High in dietary fiber (15.6g per 100g), supporting digestive health.
- Good source of Copper, Cu (47% DV).
- Rich source of Manganese, Mn (57% of Daily Value per 100g).
- Rich source of Selenium, Se (69% of Daily Value per 100g).
- Good source of Niacin (29% DV).
About Barley, pearled, raw
This ancient grain has been a dietary staple for thousands of years, prized for its versatility and nutritional profile. When the outer hull is removed and the bran is polished away, what remains is a pale, slightly chewy grain that cooks more quickly than its less-processed counterparts. With nearly 16 grams of dietary fiber per 100-gram serving, it stands out as an excellent source of this essential nutrient, which supports digestive health and helps maintain steady blood sugar levels. The grain also provides a respectable 10 grams of protein and is notably low in fat, making it a nutrient-dense choice for those seeking balanced nutrition.
In the kitchen, this grain shines in a variety of preparations. Its mild, nutty flavor and tender texture make it a popular addition to soups and stews, where it absorbs surrounding flavors while adding heartiness. It can also be cooked and chilled for use in salads, offering a satisfying chew alongside vegetables and dressings. For a warm breakfast option, it can be simmered with milk or water and topped with fruit and nuts, similar to oatmeal. Because it lacks the robust outer bran layer, it cooks in about 30-40 minutes and works well in risottos or as a simple side dish seasoned with herbs and olive oil. Its adaptability and nutrient content make it a valuable staple for health-conscious cooks.
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