Barley flour or meal

Barley flour is a finely ground, slightly sweet flour used in flatbreads, pancakes, muffins and quick breads, and as a thickener in soups and stews. Because it's low in gluten-forming proteins, it's usually blended with wheat flour for yeasted loaves so the crumb doesn't turn too dense, though it works well on its own in flatbreads and unleavened baked goods where a heavier texture is expected. Its mild, nutty sweetness also makes it a good match for honey, cinnamon or dried fruit in baked goods, and it's a traditional ingredient in Middle Eastern and Scandinavian flatbreads that don't rely on a big yeasted rise.

Store barley flour in an airtight container in a cool pantry or the freezer to slow rancidity, since whole-grain flours retain more of the oil-rich bran and germ than refined flour. At 345 calories per 100 g, it's calorie-comparable to other whole-grain flours, but it stands out for fiber, with 10.1 g per 100 g (36% DV) and 10.5 g protein (21% DV), plus iron at 15% DV, making it one of the more fiber-dense flour choices for home baking, alongside a meaningful magnesium contribution at 23% DV and low sodium at just 4 mg per 100 g.