Barley, hulled
FDC 170283cup (184 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · +4 vs Grains & pasta medianHulled barley, unlike the more processed pearled kind, keeps its bran layer intact, scoring 68 of 100 for nutrient density (Good band) and ranking 17th of 60 in Grains & pasta, above the category's median of 64. Fiber is its defining feature at 62% DV per 100 grams, joined by magnesium at 32% DV, protein at 25% DV and iron at 20% DV.
It needs a longer soak and simmer than pearled barley because the bran resists water, and it's typically added to soups, stews, or cooked as a chewy side, with a dry cup (184 grams) expanding well beyond that once cooked. As with other uncooked grains, those percentages are measured before cooking dilutes them with absorbed water, so treat the dry weight as a shopping reference rather than what lands in the bowl.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | 18% |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 74 g | 27% |
| Dietary fiber | 17 g | 62% |
| Sugars | 0.8 g | |
| Protein | 13 g | 25% |
| Potassium | 452 mg | 10% |
| Calcium | 33 mg | 3% |
| Iron | 3.6 mg | 20% |
| Magnesium | 133 mg | 32% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.57 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 651 kcal | 33% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.89 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 22 mg | 1% |
| Carbohydrate | 135 g | 49% |
| Dietary fiber | 32 g | 114% |
| Sugars | 1.5 g | |
| Protein | 23 g | 46% |
| Potassium | 832 mg | 18% |
| Calcium | 61 mg | 5% |
| Iron | 6.6 mg | 37% |
| Magnesium | 245 mg | 58% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1.8 µg | 0% |
| Vitamin E | 1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 170283Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Quinoa, uncookedDensity 68 vs 68Teff, uncookedDensity 69 vs 68Triticale flour, whole-grainDensity 69 vs 68