Barley nutrition facts

Barley (1 cup, 157 g) has 193 calories, 3.5 g protein, 6 g fiber, 0.7 g fat. It is an excellent source of selenium (25% DV), fiber (21% DV), niacin (20% DV) and a good source of copper and manganese.

Selenium 25% DVFiber 21% DVNiacin 20% DVCopper 18% DVManganese 18% DV
#7 of 15 grains for fiber#5 of 17 grains for niacin#6 of 17 grains for iron#7 of 15 grains for selenium#8 of 9 grains for lutein + zeaxanthin#14 of 17 grains for manganese

Nutrition Facts

Serving size1 cup (157 g)
Calories193
Total Fat 0.7g0.9%
Saturated Fat 0.1g0.7%
Cholesterol 0mg0%
Sodium 5mg0.2%
Total Carbohydrate 44.3g16%
Dietary Fiber 6g21%
Total Sugars 0.4g
Protein 3.5g7.1%
Vitamin D 0µg0%
Calcium 17mg1.3%
Iron 2.1mg12%
Potassium 146mg3.1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

193kcal
  • ■ Protein 7%
  • ■ Fat 3%
  • ■ Carbohydrate 90%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

26
Nutrient density (NRF9.3)
Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.
1.3
Inflammatory profile anti-inflammatory
Lower is more anti-inflammatory. Percentile 37 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in barley

NutrientPer 1 cup% Daily Value
Macronutrients
Calories193 kcal9.7%
Protein3.5 g7.1%
Total fat0.7 g0.9%
Carbohydrate44.3 g16%
Fiber6 g21%
Sugars0.4 gno DV
Fats
Saturated fat0.1 g0.7%
Monounsaturated fat0.1 gno DV
Polyunsaturated fat0.3 gno DV
Omega-3 (ALA+EPA+DHA)0.03 gno DV
Omega-6 (linoleic)0.3 gno DV
Cholesterol0 mg0%
Vitamins
Vitamin C0 mg0%
Thiamin (B1)0.13 mg11%
Riboflavin (B2)0.1 mg7.5%
Niacin (B3)3.2 mg20%
Pantothenic acid (B5)0.21 mg4.2%
Vitamin B60.18 mg11%
Folate (DFE)25 µg6.3%
Vitamin B120 µg0%
Vitamin A (RAE)0 µg0%
Vitamin E0.02 mg0.1%
Vitamin D0 µg0%
Vitamin K1.3 µg1%
Choline21 mg3.8%
Minerals
Sodium5 mg0.2%
Calcium17 mg1.3%
Iron2.1 mg12%
Magnesium35 mg8.2%
Phosphorus85 mg6.8%
Potassium146 mg3.1%
Zinc1.3 mg12%
Copper0.16 mg18%
Manganese0.41 mg18%
Selenium13.5 µg25%
Carotenoids
Beta-carotene8 µgno DV
Lycopene0 µgno DV
Lutein + zeaxanthin88 µgno DV
Other
Caffeine0 mgno DV
Water108 gno DV
Amino acids
Tryptophan0.06 gno DV
Threonine0.121 gno DV
Isoleucine0.13 gno DV
Leucine0.242 gno DV
Lysine0.132 gno DV
Methionine0.068 gno DV
Phenylalanine0.199 gno DV
Valine0.174 gno DV
Histidine0.08 gno DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170285 ("Barley, pearled, cooked").

Frequently asked questions

How many calories are in barley?

Barley has 193 calories per 1 cup (157 g), or 123 calories per 100 g, according to USDA FoodData Central.

How much protein is in barley?

3.5 g of protein per 1 cup, which is 7.1% of the 50 g Daily Value.

What is barley rich in?

Per serving, barley is richest in Selenium at 25% of the Daily Value, Fiber (21%), Niacin (B3) (20%), Copper (18%).

Is barley healthy?

By nutrient density, barley scores 26 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.