Barley

Preparation, uses, and tips

Add barley to vegetable soups for a hearty flavour and texture, or steam it in stock with chopped onions and carrots, and serve it as a side dish seasoned with garlic, curry, and cilantro. Barley can be soaked overnight to reduce cooking time.

Buying and storing tips

Find prepackaged barley in most natural foods and grocery stores; buy in bulk for maximum savings. Look for whole barley, not pearled barley, for higher nutrition value. Store barley in a cool, dry area in a sealed glass or plastic container, away from air, moisture, and sunlight, which can make the oils go rancid.

Varieties

Whole barley, also called Scotch barley, has intact bran, which is the most nutritious part of the grain. Pearled barley has been steamed and polished, a process that removes bran and fibre; it looks like a small, white pearl. Hull-less barley is an heirloom grain with a denser, chewier texture than hulled or pearled barley. It is also available in grits, flake, or flour form.

Nutrition Highlights

Barley, 1 cup (180g) (pearled, cooked)
Calories: 193
Protein: 3.5g
Carbohydrate: 44.3g
Total Fat: 0.69g
Fiber: 5.9g
*Good source of: Iron (2.1mg), Selenium (13.5mcg), and Niacin (3.24mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.