Pearl Barley Nutrition Facts: Calories, Carbs and Protein

Pearl Barley

~15 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

53kcal

Carbohydrate11.7 g %86

Protein1.5 g %11

Fat0.2 g %3

Pearl Barley Nutrition Values

Nutrients	100 gr	1 1 Tablespoon
Calories(kcal)	352	53
Carbohydrate (g)	77.7	11.66
Protein (g)	9.9	1.49
Fat (g)	1.2	0.18
Fiber (g)	15.6	2.34
Cholesterol (mg)	0	0
Sodium (mg)	9	1.35
Potassium (mg)	280	42
Calcium (mg)	29	4.35
Iron (mg)	2.5	0.38
Vitamin A (IU)	0	0
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Pearl Barley

Metabolic Effect: Pearl barley is rich in beta-glucan, a soluble fiber that helps stabilize blood sugar levels and promotes prolonged satiety. Its cholesterol-lowering properties also make it a valuable addition to a heart-healthy diet.
Serving Suggestion: Pearl barley works wonderfully in soups, stews, and traditional Turkish dishes like ashure (Noah's pudding), and can easily replace rice as a side dish. Soaking it for a few hours before cooking reduces preparation time and improves digestibility.
Points to Consider: Due to its high carbohydrate content, portion control is essential, especially for individuals managing blood sugar levels — half a cup of cooked barley per meal is a reasonable amount. Since barley contains gluten, those with celiac disease or gluten sensitivity should avoid it entirely.
Exercise Equivalent: A standard serving of cooked pearl barley (200g, approximately 250 kcal) requires around 40 minutes of brisk walking to burn off. You can achieve the same calorie expenditure with 25 minutes of cycling or about 20 minutes of swimming.