Nutrition for Barley (raw)
Calories, Protein, Vitamins and More
Barley Nutrition Summary
One cup of raw barley (200 grams or 0.4 lb) contains 704 calories and 19.8 grams of protein. Barley consist of 10% water, 78% carbohydrates, 10% protein, and 1% fat.Barley is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, niacin and Vitamin B6. It also contains significant amounts of riboflavin, copper, manganese, phosphorus, choline, zinc and selenium.
In one cup of raw barley:
- Calories: 704
- Protein: 19.8 g
- Sugar: 1.6 g
- Dietary fiber: 31.2 g
- Fat: 2.3 g, (Saturated: 0.5 g)
- Sodium: 18 mg
See the Barley Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Barley, pearled, raw.
Calories in Barley
Barley has 704 calories per cup or 352 calories for every 100 grams. Most of its calories are from carbohydrates and protein.86% of calories in barley are from carbohydrates, 11% of calories are from protein and 3% of calories are from fat.
Calories from Carbs
The majority, or 86% of the calories in raw barley are from carbohydrates.
The carbs in barley are mostly in the form of dietary fiber and sugar (95% and 5%). An excellent high-fiber food, a single cup of barley contains 125% of recommended daily values or 31.2 grams of dietary fiber.
- Dietary fiber: 31.2 g
- Sugar: 1.6 g
Calories from Fat
A small portion, or 3% the calories in raw Barley are from fat. Barley is low in total fat, with 2.3 grams or 4% of recommended daily values per cup. Most of the fat in barley are healthier unsaturated fats.
Barley is cholesterol free and trans-fat free.
Barley is cholesterol free and trans-fat free.
- Total fat: 2.3 g
- Saturated fat: 0.5 g
- Monounsaturated fat: 0.3 g
- Polyunsaturated fat: 1.1 g
Omega-3 and Omega-6 in Barley
Barley is a source of healthy omega-3 fatty acids, containing a total of 0.11 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.11 g
Also a good source of omega-6 fatty acids, every cup of barley contains a total of 1 grams of omega-6. In addition, a large portion of the omega-6 in barley comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 1.01 g
Calories Similar to Barley
Some other grains or pasta with similar calories to barley by weight:- Wheat Germ: +16 calories
- Wheat Flour: +18 calories
- Flour: +24 calories
- Pasta: +38 calories
Protein in Barley
An excellent source of protein, a single cup of Barley contains 40% of recommended daily values or 19.8 grams of protein. In addition, barley contains significant amounts of all 9 essential amino acids.- Protein: 19.82 g
- Tryptophan: 0.33 g
- Threonine: 0.67 g
- Isoleucine: 0.72 g
- Leucine: 1.35 g
- Lysine: 0.74 g
- Methionine: 0.38 g
- Phenylalanine: 1.11 g
- Valine: 0.97 g
- Histidine: 0.45 g
Protein Similar to Barley
Some other grains or pasta with similar amounts of protein to barley by weight:- Cornmeal: -0.1 grams
- Flour: +0.8 grams
- Wheat Flour: +4.1 grams
- Pasta: +6.3 grams
Vitamins and Minerals in Barley
An good source of many nutrients, raw barley contains abundant amounts of calcium, iron, magnesium, potassium, thiamin, niacin and Vitamin B6. In fact, a single cup of barley contains 66% of recommended daily values or 9.2 milligrams of niacin. Also a great source of magnesium, a single cup of barley contains 51% of recommended daily values or 158 milligrams of magnesium.Vitamins in barley (1 cup):
- Vitamin a: 2 ug
- Thiamin: 0.4 mg
- Riboflavin: 0.2 mg
- Niacin: 9.2 mg
- Vitamin b6: 0.5 mg
- Folate: 46 ug
- Vitamin k: 4.4 ug
- Calcium: 58 mg
- Potassium: 560 mg
- Iron: 5 mg
- Magnesium: 158 mg
- Zinc: 4.3 mg
- Selenium: 75.4 ug
- Phosphorus: 442 mg
- Copper: 0.8 mg
- Manganese: 2.6 mg
- Choline: 75.6 mg
Similar to Barley for Niacin (Vit B3)
Here are some other grains or pasta with similarly abundant amounts of niacin (Vit B3) to barley:- Whole Wheat Flour: +1.5 MG
- Brown Rice: -4.1 MG
- Cornmeal: -4.3 MG
- Wheat Germ: +4.4 MG
Flavonoids and Carotenoids in Barley [3]
Barley contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of barley:
- beta-carotene: 26 ug
- lutein + zeaxanthin: 320 ug
Barley Nutrition Chart
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