Is Barley Good For You? Nutrition Facts, Benefits, and More

Curious if barley has health benefits? The short answer: Yes, barley can be great for you! The longer answer? Well, like most things in life, it’s a bit more nuanced.

Barley packs a punch with its impressive fiber content, heart-healthy perks, and versatility in recipes. But before you start tossing it into everything you cook, it’s worth understanding how to make the most of its benefits and whether it’s the right fit for your lifestyle.

Ahead, we’ll dive into what this whole grain is all about, explore its health benefits, and share some fun ways to add it to your meals.

Let’s get into it.

Barley is a versatile and ancient grain that has been a dietary staple for centuries. It’s full of nutrients and boasts a hearty, ever-so-slight nutty flavor, which makes it a popular choice in a variety of dishes — from soups to salads and sides.

Barley comes in a few varieties. Here’s a quick guide to the different types of barley you might encounter:

• Hulled barley. This is the least processed version of barley and is considered whole grain barley. The outer, inedible husk is removed during the milling process, but the second most outer layer (known as the bran layer) remains. This preserves its nutritional value but also means that it takes longer to cook and has the strongest taste.

• Pearled barley. This is a more processed form of barley, with the outer husk and bran layer removed. It’s quicker to cook and has a milder taste, but it’s not considered a whole grain since it doesn’t have as much fiber and nutrients. Pearled barley is the most common type you’ll come across in markets, though you can find hulled barley in some.

• Barley flakes. Barley flakes are made by steaming, rolling, and drying barley kernels. They’re similar to rolled oats and are great for hot cereals, baking, or granola.

• Barley grits. This version of barley is made of barley kernels that are broken into small pieces that look like corn grits. Barley grits cook faster and are a good option for porridge or as a side dish.

So, what’s in barley? Quite a bit, actually!

According to the USDA, one cup of hulled barley packs in the following nutrients:

• Calories: 651

• Protein: 23 g

• Carbohydrates:135 g

• Total fats: 4.23 g

• Dietary fiber: 31.8 g

• Total sugars: 1.47 g

• Calcium: 60.7 mg

• Iron: 6.62 mg

• Magnesium: 245 mg

• Phosphorus: 486 mg

• Potassium: 832 mg

• Sodium: 22.1 mg

• Zinc: 5.1 mg

• Copper: .92 mg

• Manganese: 3.57mg

• Selenium: 69.4 µg

• Thiamin: 1.19 mg

• Riboflavin: .52 mg

• Niacin: 8.46 mg

• Vitamin B-6: .59 mg

• Folate: 35 µg

• Vitamin E: 1.05 mg

So, clearly, barley is packed with valuable nutrients.

For reference, one serving of cooked barley is roughly a quarter cup, so you can divide the values above by four to get a better idea of how much of each nutrient is in a typical serving.

Different brands and types of barley can vary a little bit, so be sure to check the food label when you’re grocery shopping to understand the nutritional details of what you’re buying. 

Now, let’s look at how these nutrients play out into real health benefits ahead.

Whole grain barley offers plenty of health perks. 

One study even linked eating whole grains like barley to living a longer, healthier life. Researchers think this is probably thanks to their powerful combination of protein and fiber — both of which are crucial for maintaining a balanced diet, especially if you're working on weight loss or weight management.

While some legumes, nuts, and lean proteins tend to be higher in fiber and protein, barley is still a solid way to up your intake of both those nutrients, as well as other essentials.

Most experts recommend adults aim for about 28 grams of fiber per day and at least 0.36 grams of protein per pound of body weight to maintain basic health. There are around 4.325 grams of fiber and 3.125 grams of protein in a serving of barley.

Read on for a more detailed scoop on the possible health benefits of barley.

Weight Management Support

Barley is a good alternative to white rice and pasta if you’re working on weight management. This is partly because it tends to have more fiber and protein, which keeps you feeling fuller longer.

A 2009 study found that people who ate barley for breakfast decreased hunger later in the day, compared to white rice and whole wheat cereals. 

The protein in barley could also support weight lifting efforts to build and maintain muscle, a key factor in healthy weight management. And fiber can reduce fat absorption while improving your body’s ability to absorb vitamins and minerals.

Also, while eating habits are an important part of weight loss, staying hydrated, exercising, and getting enough sleep are also essential. Some people also need extra support from weight loss medications. 

Gut Health and Digestion Aid

Here’s how barley — mostly due to its fiber content — can be a game-changer for digestion:

• The fiber in barley feeds the beneficial bacteria in your gut, which are essential for immunity, blood sugar control, and overall digestion and metabolism.

• A healthy gut microbiome supports regular bowel movements and can ease digestive issues like bloating or constipation.

If you’re looking to keep your digestive system running smoothly with more dietary fiber, barley could be a good addition.

Blood Sugar Management

The fiber in barley isn’t just filling — it can also help manage blood sugar. Here’s how:

• It slows down sugar absorption into your bloodstream.

• It can improve insulin sensitivity, which can reduce blood sugar spikes and lower fat storage.

All this considered, whole grain barley can be a great alternative to other grains like pasta and white rice for managing or reducing the risk of type 2 diabetes.

Improved Heart Health

Barley is rich in niacin (a type of B vitamin), which can play a role in:

• Lowering "bad" cholesterol levels (LDL).

• Increasing "good" cholesterol levels (HDL).

• Keeping your blood pressure in check.

In other words, foods high in niacin help support the cardiovascular system and may even lower the risk of heart disease.

Cell Damage Protection

Barley contains antioxidants, like selenium and vitamin E, which combat free radicals. Free radicals are unstable molecules that cause cellular stress and damage cover time.

By fighting oxidative stress, antioxidants may lower the risk of chronic diseases, boost cellular health, and even have anti-aging benefits.

So, what are some delicious ways to eat barley,? Here are some creative ways to use barley in the kitchen:

• Replace white rice or pasta. Use barley as a substitute for rice or pasta and add it in stir-fries, casseroles, or even side dishes.

• Add it to stews, soups, salad, and bowls. Barley makes for a great base in all four of these dishes. You can mix and match different lean protein, veggie, and sauce combos to keep things interesting.

• Eat it for breakfast. Cook barley with milk or a plant-based alternative for a fiber-rich breakfast bowl. Top it with fruit, nuts, or a drizzle of honey.

• Bake with it. Swap a portion of all-purpose flour for barley flour in recipes to make your baked goods a little more nutritious. Keep in mind that it will probably give recipes an earthier flavor and it doesn’t rise as much as other flours.

• Have it as a snack. Roast cooked barley with your favorite spices for a crunchy, on-the-go snack like granola.

• Drink it. Yep, you can even drink your barley! Brew barley tea or make barley water. You can flavor it by infusing it with things like mint, basil, lemon, and cucumbers.

While barley is packed with health benefits, it’s not perfect for everyone. Here are a few potential downsides to consider:

• It’s high in carbs. Barley is relatively high in carbs, so portion control is key to enjoying its benefits without overdoing it. But it’s also worth flagging that barley might not align with certain dietary goals — for example, if you’re following a low-carb diet or need to be extra cautious about managing sugar intake.

• It contains a lot of gluten. Barley isn’t gluten-free, so it’s not a good dietary choice for folks with celiac disease or gluten sensitivities. If gluten is a concern, opt for alternative grain.

If you’re not sure how to incorporate barley into your meals or you don’t know if it’d be a good fit for your health needs, talk to a healthcare provider or a registered dietitian. They’ll be able to answer all your burning barley questions and help you tailor your meals to specific dietary goals.

Alternative Grains to Barley

If barley isn’t the best fit for you, or you just want to keep things exciting and switch it up, here are some alternatives:

• Quinoa. Naturally gluten-free, lower in carbs, and a complete protein.

• Brown rice. Another gluten-free option that’s mild, versatile, and nutrient-rich.

• Farro. While not gluten-free, it’s lower in carbs than barley and offers more fiber and protein.

• Spelt. Similar to farro, spelt is nutrient-dense, but not suitable for those avoiding gluten.

Finding your favorite grain really depends on dietary preferences, health needs, and goals. Each has its own benefits and downsides! 

Barley has a lot to offer health-wise and beyond — whether you're looking to improve your digestion, support weight management, or simply switch up your meals, it’s worth adding to your pantry staples rotation.

Here’s a quick recap of barley’s nutrition profile, benefits, and uses:

• It delivers fiber, protein, and essential vitamins and minerals, so adding it to your diet could help you meet your daily needs.

• Whole grain barley health benefits include gut and heart health, blood sugar management, and more. Eating it in moderation could also support weight loss efforts.

• Barley elevates tons of dishes, from soups and salads to baked goods and breakfast bowls. Plus, it’s easy to make.

While barley can be great, there are also other high-fiber options. Check out our nutrition guide to farro for another ancient grain deep-dive.