Barley
Barley is a nutrient-dense whole grain rich in beta-glucan soluble fiber, protein, and minerals that support cardiovascular health and metabolic stability.
Variants (3)
Nutrition · per ~50 g serving · ≈ ¼ cup cooked
- Thiamin0.32 mg27% DV
- Niacin2.3 mg14% DV
- Riboflavin0.14 mg11% DV
- Vitamin B60.14 mg8% DV
- Folate9.5 mcg2% DV
- Vitamin E0.28 mg2% DV
- Vitamin K1.1 mcg<1% DV
- Vitamin A0.50 iu<1% DV
- Manganese0.97 mg42% DV
- Selenium18.9 mcg34% DV
- Copper0.25 mg28% DV
- Magnesium66.5 mg16% DV
- Zinc1.4 mg13% DV
- Phosphorus132.0 mg11% DV
- Iron1.8 mg10% DV
- Potassium226.0 mg5% DV
- Calcium16.5 mg1% DV
- Sodium6.0 mg<1% DV
- Polyunsaturated Fat0.55 g
- Saturated Fat0.24 g
- Monounsaturated Fat0.15 g
- Beta-glucan~2.0 g
- Inulin / Prebiotic fibre~1.5 g
- Glutathione~7.5 mg
- Polyphenols~75 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese85% DV
- Selenium69% DV
- Copper55% DV
- Thiamin54% DV
- Magnesium32% DV
Overview
Barley, one of humanity's oldest cultivated grains, originated in the Fertile Crescent and remains a staple in Mediterranean and Asian cuisines. Its nutritional profile is exceptional for longevity: a 100g serving delivers 17.3g of fiber (largely beta-glucan), 12.5g of protein, and substantial magnesium (133mg), selenium (37.7mcg), and niacin (4.6mg). Beta-glucan, barley's signature soluble fiber, forms a viscous gel in the digestive tract that slows glucose absorption, reduces LDL cholesterol, and promotes beneficial gut bacteria growth. The grain's selenium content supports thyroid function and antioxidant defenses, while its high mineral density—particularly magnesium and phosphorus—strengthens bone health and energy metabolism. Barley's low glycemic index (around 28) makes it superior to many refined grains for blood sugar control. The presence of phytochemicals like lignans and phenolic acids adds anti-inflammatory benefits. Pearl barley (polished) has slightly less fiber than hulled barley but remains highly nutritious and more shelf-stable.
Health Benefits (5)
- Improves cholesterol levels and cardiovascular healthstrongBeta-glucan soluble fiber binds bile acids in the intestines, forcing the body to synthesize new bile from cholesterol, thereby reducing LDL and total cholesterol levels
- Stabilizes blood glucose and improves insulin sensitivitystrongBeta-glucan slows gastric emptying and glucose absorption, preventing sharp blood sugar spikes and reducing insulin demand
- Supports digestive health and prebiotic activitymoderateBarley's resistant starch and beta-glucan serve as fermentable substrates for beneficial bacteria, promoting butyrate production and gut barrier integrity
- Reduces chronic inflammation markersmoderatePolyphenols and selenium in barley neutralize reactive oxygen species and support glutathione peroxidase antioxidant pathways
- Enhances satiety and supports weight managementmoderateHigh fiber and protein content increase gastric distension signals and delay nutrient absorption, prolonging fullness
Food Pairings
- ·Pair with legumes (lentils, chickpeas) because combined protein creates a complete amino acid profile and the fiber synergy enhances satiety
- ·Pair with cruciferous vegetables (broccoli, kale) because both provide glucosinolates and polyphenols that work synergistically for anti-inflammatory effects
- ·Pair with mushrooms (shiitake, maitake) because barley's selenium and mushroom beta-glucans amplify immune and cardiovascular benefits
- ·Pair with turmeric and black pepper because curcumin absorption is enhanced by barley's lipid content and black pepper's piperine
- ·Pair with leafy greens and vitamin C sources (lemon, citrus) because barley's iron is better absorbed in acidic environments and with non-heme iron enhancers
Practical Tips
- ·Choose hulled barley over pearl barley when possible—it retains the fiber-rich bran layer, though pearl barley remains nutritious and has longer shelf stability
- ·Rinse barley before cooking to remove surface dust and debris; soak for 30 minutes to reduce cooking time to 45-60 minutes
- ·Store in airtight containers in cool, dry conditions; hulled barley keeps 6-8 months, pearl barley up to 1 year
- ·Cook in a 3:1 water-to-barley ratio for chewy texture; use the resulting starchy cooking water in soups for additional beta-glucan content
- ·Toast barley in a dry skillet before cooking to enhance nutty flavor and potentially increase bioavailability of certain minerals
Optimal Timing
Barley's slow-digesting carbohydrates and high satiety effects make it ideal for midday meals to sustain energy through the afternoon and prevent post-lunch energy crashes; its blood sugar stability prevents afternoon glucose fluctuations
While barley breaks a fast due to its carbohydrate content, its low glycemic load makes it an excellent first meal to break an extended fast without triggering reactive hypoglycemia
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
Per 100 g of the default form. Bars show how much higher or lower barley is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about barley
What is barley?
Barley is classified as a whole grain (grain). Barley is a nutrient-dense whole grain rich in beta-glucan soluble fiber, protein, and minerals that support cardiovascular health and metabolic stability.
Is barley healthy?
Barley scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Selenium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is barley high in protein?
Not particularly. A 50 g serving provides about 6.2 g of protein (~12% of the 50 g daily value).
Is barley high in fiber?
Yes — it's a high-fiber food. A 50 g serving provides about 8.7 g of fiber (~31% of the 28 g daily value).
What vitamins and minerals are in barley?
In a 50 g serving, barley is highest in Manganese (~42% DV), Selenium (~34% DV), Copper (~28% DV), Thiamin (~27% DV), Magnesium (~16% DV).
Does barley contain gluten?
Yes — Barley is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Is barley keto-friendly?
Not really. A 50 g serving has about 28.1 g of net carbs (36.7 g total minus 8.7 g fiber).
When is the best time to eat barley?
Best in the midday. Barley's slow-digesting carbohydrates and high satiety effects make it ideal for midday meals to sustain energy through the afternoon and prevent post-lunch energy crashes; its blood sugar stability prevents afternoon glucose fluctuations
How much barley should I eat?
A typical serving is around 50 g (~177 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating barley alongside several other grain sources.
What pairs well with barley?
Barley pairs nicely with: Pair with legumes (lentils, chickpeas) because combined protein creates a complete amino acid profile and the fiber synergy enhances satiety; Pair with cruciferous vegetables (broccoli, kale) because both provide glucosinolates and polyphenols that work synergistically for anti-inflammatory effects; Pair with mushrooms (shiitake, maitake) because barley's selenium and mushroom beta-glucans amplify immune and cardiovascular benefits; Pair with turmeric and black pepper because curcumin absorption is enhanced by barley's lipid content and black pepper's piperine.
Supplements that mirror Barley's nutrient profile
Encyclopedia entries that supply the same signature nutrients barley contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Barley
These are the nutrients barleycontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.