Grain
cooked pearled barley.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
123
PROTEIN
2.3g
CARBS
28.2g
FAT
0.44g
FIBER
3.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories123kcal—
Protein2.3g5%
Carbohydrates28.2g10%
Fiber3.8g14%
Sugar0.28g1%
Total fat0.44g1%
Saturated fat0.09g0%
Cholesterol0mg0%
Water68.8g—
MINERALS
Sodium3.0mg0%
Potassium93mg2%
Calcium11mg1%
Iron1.3mg7%
Magnesium22mg5%
Phosphorus54mg4%
Zinc0.82mg7%
Copper0.11mg12%
Manganese0.26mg11%
Selenium8.6µg16%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K0.80µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.06mg5%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)0.14mg3%
Vitamin B60.12mg7%
Folate (B9)16µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup157g
1 tablespoon9.8g
1 teaspoon3.3g
1 ml0.7g
1 liter654.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in soluble fiber, particularly beta-glucan, which can help lower cholesterol and support heart health.
- ✓Helps stabilize blood sugar levels due to its low glycemic index and high fiber content, making it beneficial for diabetes management.
- ✓Promotes digestive health by providing dietary fiber that aids in regular bowel movements and nourishes beneficial gut bacteria.
- ✓Contains important minerals such as selenium, manganese, and phosphorus, which support antioxidant functions, bone health, and energy metabolism.
COOKING TIPS
In the kitchen.
- 1To cook, use a ratio of 1 part pearled barley to 2.5 parts water or broth. Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes until tender and chewy.
- 2For enhanced flavor, toast the dry barley in a pot with a small amount of oil for a few minutes before adding liquid.
- 3Cooked barley is an excellent addition to soups and stews as it thickens the broth and adds a satisfying texture.
- 4Use chilled cooked barley as a base for hearty salads, as it maintains its chewy texture well and absorbs dressings without becoming mushy.
STORAGE
Keep it fresh.
- Store cooked pearled barley in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze cooked barley in a single layer on a baking sheet before transferring to a freezer-safe bag. It can be stored for up to 3 months.
FAQ
Frequently asked questions.
Is cooked pearled barley healthy?
Yes, cooked pearled barley is very healthy. It is a great source of soluble fiber, specifically beta-glucan, which helps lower cholesterol and supports heart health. It also provides essential minerals like selenium and manganese.
Is pearled barley gluten-free?
No, pearled barley is not gluten-free. It is a type of grain that naturally contains gluten, so it should be avoided by individuals with celiac disease or gluten sensitivities.
Is cooked pearled barley good for weight loss?
Yes, it can be beneficial for weight loss because it is high in fiber and has a low glycemic index. These factors help you feel full for longer periods and prevent blood sugar spikes that can lead to cravings.
Can diabetics eat cooked pearled barley?
Yes, it is an excellent choice for diabetics. The high fiber content and low glycemic index help stabilize blood sugar levels by slowing down the digestion and absorption of carbohydrates.
What does cooked pearled barley taste like?
Cooked pearled barley has a mild, slightly nutty flavor and a pleasant, chewy texture similar to pasta or farro. Its neutral profile allows it to absorb the flavors of the sauces or broths it is cooked in.
How much protein and calories are in cooked pearled barley?
A 100g serving of cooked pearled barley contains approximately 123 calories and 2.26g of protein. It is also low in fat, containing less than 0.5g per serving.
How long does cooked pearled barley last in the fridge?
Cooked pearled barley can be stored in an airtight container in the refrigerator for 3 to 5 days. Make sure it has cooled to room temperature before sealing it to prevent excess moisture.
Can you freeze cooked pearled barley?
Yes, cooked pearled barley freezes exceptionally well. Store it in freezer-safe bags or containers for up to 3 months; you can add it directly to hot soups or thaw it overnight in the fridge for salads.
Is cooked pearled barley vegan?
Yes, pearled barley is a plant-based grain and is naturally vegan and vegetarian. It is a popular ingredient in vegan cooking for adding heartiness and texture to plant-based meals.
What are the best ways to use cooked pearled barley?
It is most commonly used to thicken soups and stews, but it also works well in cold grain salads, as a base for Buddha bowls, or even as a warm breakfast cereal served with milk and honey.
