scored 87/100
Also known as pearled barley, hulled barley
Barley is a nutrient-dense whole grain rich in beta-glucan soluble fiber, protein, and minerals that support cardiovascular health and metabolic stability.
28.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 87.
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.
Beta-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
Beta-glucan slows gastric emptying and glucose absorption, preventing sharp blood sugar spikes and reducing insulin demand
Barley's resistant starch and beta-glucan serve as fermentable substrates for beneficial bacteria, promoting butyrate production and gut barrier integrity
Polyphenols and selenium in barley neutralize reactive oxygen species and support glutathione peroxidase antioxidant pathways
High fiber and protein content increase gastric distension signals and delay nutrient absorption, prolonging fullness
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
Breaks a fast
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
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.
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.
Barley scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Selenium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 6.2 g of protein (~12% of the 50 g daily value).
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).
In a 50 g serving, barley is highest in Manganese (~42% DV), Selenium (~34% DV), Copper (~28% DV), Thiamin (~27% DV), Magnesium (~16% DV).
Yes — Barley is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Not really. A 50 g serving has about 28.1 g of net carbs (36.7 g total minus 8.7 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients barley contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.