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.
See how this score is calculated, build a plate around barley, hulled, or compare it with another food.
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 68Original analysis by NutriVerdict
In the kitchen and how to use it
Hulled barley, with only the outer hull removed and the bran layer left intact, has a chewy, nutty texture that holds up well in soups and stews such as classic beef barley soup, in grain salads and pilafs, and as a rice substitute in a risotto-style barlotto finished with butter and parmesan. It takes noticeably longer to cook than pearled barley because the bran is still in place, giving a more substantial, toothsome bite in the finished dish that holds up to long simmering without turning mushy.
Look for hulled barley in bulk bins or packaged near other whole grains, and soaking it for a few hours or overnight before cooking shortens the simmer time considerably; store the dry grain in a sealed container in a cool, dry place where it keeps for many months. With 17.3g fiber per 100g, about 62% of the Daily Value, and 12.5g protein, it is one of the more fiber-dense whole grains to build a soup or grain salad around, and its long cooking time makes it a natural fit for slow-simmered dishes made ahead and reheated through the week, since the grains hold their chew rather than turning to mush after a second reheating.
Frequently asked questions about barley, hulled
How many calories are in hulled barley?
Dry hulled barley has 354 calories per 100g, with 17.3g fiber, about 62% of the Daily Value.
Is barley a good source of fiber?
Yes, hulled barley is one of the higher-fiber grains, providing 17.3g fiber per 100g.
How do you cook hulled barley?
Because the bran layer is intact, hulled barley takes longer to cook than pearled barley and benefits from soaking beforehand.