Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pearled Barley Calories
Fiber-rich whole grain with manganese and selenium
CALORIES
GI
POTASSIUM
FIBER
Quick answer
½ cup (medium) of Pearled Barley (85 g) has 299 calories. That works out to 352 calories per 100 g. It contains 66 g of carbs, 8.4 g of protein, 1 g of fat and 13.3 g of fiber. Its 32 µg of Selenium covers 58% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
What is Pearled Barley?
Pearled Barley is made by removing the tough outer hull and polishing barley kernels, which also removes some of their bran. Its mild, slightly nutty flavour and pleasantly chewy texture work well in soups, stews and grain salads. Across many cuisines, it is simmered until tender and served in broths or alongside vegetables; it can also stand in for rice in a pilaf-style dish. It is mostly carbohydrate, with useful fibre—100 g dry provides 15.6 g. Rinse it before cooking, and soak it ahead if you want it to cook more quickly. Pair it with vegetables, herbs and beans for a filling plant-based meal.
Pearled Barley Nutrition Facts
Selected: 100 g
352
KCAL / 100G
Carbs
77.7g
· 28% DV
Protein
9.9g
· 20% DV
Fat
1.2g
· 2% DV
Fiber
15.6g
· 56% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 11% · Fat 3%
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
Pearled Barley Vitamins & Minerals
Vitamins
B3
4.6mg · 29% DV
B1
0.19mg · 16% DV
B6
0.26mg · 15% DV
B2
0.11mg · 8% DV
Minerals
Selenium
37.7µg · 69% DV
Manganese
1mg · 43% DV
Phosphorus
221mg · 32% DV
Potassium ⭐
280mg · 8% DV
Copper
0mg · 0% DV
How Nutritious Is Pearled Barley?
Nutrient density
Medium
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.
Pearled Barley Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pearled Barley
To burn the 352 calories in 100 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.
Is Pearled Barley Processed?
NOVA 3
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 Pearled Barley Contain Allergens?
Contains these allergens:
Which Diets Is Pearled Barley 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
Pearled Barley Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
Compare Pearled Barley
Foods Similar to Pearled Barley
Frequently Asked Questions About Pearled Barley
What is pearled barley?
Pearled barley is barley grain polished to remove its outer husk and some or all of its bran. The result cooks faster than hulled barley and has a tender, pleasantly chewy texture for soups, stews, and salads.
How do you cook pearled barley?
Simmer pearled barley in water until the grains are tender but still pleasantly chewy. Drain it for salads or serve it as a side; if you are adding it to soup, cook it directly in the broth and allow extra liquid as it softens.
Do you need to soak pearled barley before cooking?
No, pearled barley does not have to be soaked before cooking. Soaking can shorten the cooking time, but you can cook it straight after rinsing when you are in a hurry.
What is the difference between pearled barley and hulled barley?
Pearled barley has been polished to remove its bran, while hulled barley keeps most of that outer layer after its inedible husk is removed. Hulled barley generally takes longer to cook and stays chewier.
Can you use pearled barley instead of rice?
Yes, pearled barley can replace rice in many soups, grain bowls, and side dishes. It has a chewier texture and a more pronounced, earthy flavor, so it works especially well where the recipe can accommodate a heartier grain.
What does pearled barley taste like?
Pearled barley tastes mild, nutty, and slightly earthy, with a chewy texture when cooked. It readily takes on the flavor of broth, herbs, and seasonings, which makes it a natural fit for soups and savory grain salads.
Can you cook pearled barley in a rice cooker?
Yes, pearled barley can be cooked in a rice cooker with water or broth. It may need more time than white rice, so check the grains for tenderness and add more liquid or run another cycle if they are still firm.
Should you rinse pearled barley before cooking?
Yes, rinse pearled barley under cold running water before cooking. Swish the grains in a sieve and drain them well to remove loose dust and starch from the surface.
How should you store dry pearled barley?
Store dry pearled barley in an airtight container in a cool, dry cupboard, away from sunlight and moisture. Keeping it sealed also helps protect the grains from pantry pests and from absorbing strong odors.
Can you freeze cooked pearled barley?
Yes, cooked pearled barley freezes well. Cool it completely, portion it into airtight containers or freezer bags, and thaw only what you need; stir it into soup or reheat it with a little liquid to loosen the grains.
Have another question about Pearled Barley?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.