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Barley flakes (raw) Calories
Barley flakes (raw)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Barley flakes (raw) (40 g) has 138 calories. That works out to 345 calories per 100 g. It contains 29.4 g of carbs, 4.2 g of protein, 0.8 g of fat and 4 g of fiber. Its 14.8 µg of Selenium covers 27% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Barley flakes (raw) Nutrition Facts
Selected: ½ cup (medium) · 40 g
138
KCAL / 40G
Carbs
29.4g
· 11% DV
Protein
4.2g
· 8% DV
Fat
0.8g
· 1% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 12% · Fat 5%
Barley flakes (raw) nutrition facts table · ½ cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 29.4 g | 11% |
| Fiber | 4 g | 14% |
| Protein | 4.2 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of Barley flakes (raw)?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 40 g | 138 kcal |
| 2 tablespoon (medium) | 12 g | 41 kcal |
| 3 tablespoon (large) | 18 g | 62 kcal |
| 0.25 cup (small) | 20 g | 69 kcal |
| 1 serving (medium) | 50 g | 173 kcal |
| 1 cup (large) | 80 g | 276 kcal |
| 100 g | 100 g | 345 kcal |
| 1 pack (whole) | 250 g | 863 kcal |
Calculated from 345 calories per 100 g.
Frequently Asked Questions About Barley flakes (raw)
How do you cook barley flakes?
Simmer barley flakes in water or milk until they soften, stirring occasionally to prevent sticking. Their thickness and the amount of liquid affect the texture, so follow the package directions for the particular product.
Can you eat barley flakes raw?
Yes, barley flakes sold as food can generally be eaten without cooking. They may be firm when dry, so soak them in milk, yogurt, or another liquid first if you prefer a softer texture.
Are barley flakes the same as rolled oats?
No, barley flakes are made from barley, while rolled oats are made from oats. They can be prepared in similar ways, but barley flakes have their own taste and texture and are not interchangeable in every recipe.
Can you make overnight oats with barley flakes?
Yes, you can make an overnight-style breakfast with barley flakes. Cover them with milk, yogurt, or a plant-based drink and refrigerate until soft; the result will taste and feel different from one made with oats.
Can barley flakes replace oats in baking?
Yes, barley flakes can replace oats in some baked goods, such as cookies or crumble toppings. They may absorb liquid differently and produce a different texture, so a recipe designed for barley flakes is the most reliable option.
Can barley flakes be added to muesli without cooking?
Yes, barley flakes can be mixed into muesli without cooking. Add milk or yogurt and let them soften before eating if you find them too firm; fresh or dried fruit makes an easy addition.
Can barley flakes thicken soup?
Yes, barley flakes can thicken soup as they soften and absorb liquid. Stir them in toward the end of cooking, then adjust the broth if the soup becomes thicker than you want.
What do barley flakes taste like?
Barley flakes have a mild, grain-like taste, often described as slightly nutty. Their flavor works well with fruit, spices, and savory ingredients, so they can be used in both breakfast dishes and soups.
How should you store barley flakes?
Store barley flakes in a tightly sealed container in a cool, dry place away from direct sunlight. Keep moisture out, and follow any storage instructions on the package once it has been opened.
Are barley flakes a good choice for people with diabetes?
Barley flakes contain carbohydrates, so they can raise blood sugar; their fiber can slow digestion. People with diabetes can include them in meals, but portion size and individual glucose responses matter when planning a meal.
Barley flakes (raw) Vitamins & Minerals
Vitamins
B3
1.84mg · 12% DV
Biotin
2.4µg · 8% DV
B1
0.08mg · 7% DV
B6
0.1mg · 6% DV
Minerals
Selenium
15µg · 27% DV
Manganese
0.52mg · 23% DV
Copper
0.16mg · 18% DV
Phosphorus
106mg · 15% DV
Potassium ⭐
112mg · 3% DV
Sodium
4.8mg · 0% DV
Barley flakes (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Barley flakes (raw)
To burn the 138 calories in ½ cup (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Barley flakes (raw)?
Barley flakes (raw) are barley kernels rolled or flattened into flakes and left uncooked. They can be soaked in milk, yoghurt or a plant-based drink, or simmered into porridge; soaking softens their firm, chewy texture. Their flavour is mild and grain-like, with a heartier bite than many people expect from breakfast flakes.
In muesli or a breakfast bowl, they pair well with fruit, nuts, seeds and a little cinnamon. Across English-speaking countries, they can be used much like other whole-grain flakes, though cooking or soaking first makes them more pleasant to eat. They provide carbohydrates and fibre, with 10.1 g of fibre per 100 g. For a lighter bowl, use a modest portion and add fresh fruit and yoghurt rather than relying on sweet toppings.
How Nutritious Is Barley flakes (raw)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Barley flakes (raw) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Barley flakes (raw) Contain Allergens?
No known major allergens
Which Diets Is Barley flakes (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Barley flakes (raw) Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.