When was the last time you thought about barley? This ancient grain has been quietly fueling humans for thousands of years. You’ve probably seen it in soups, stews, and grainy breads—but there’s more to barley than just being a filler in comfort food.
Recently, barley has started getting more attention thanks to its impressive fiber content and wide range of essential nutrients. It’s hearty, affordable, and versatile—and it might be one of the most overlooked grains in your kitchen.
So, is barley healthy? In short: yes. But let’s dig deeper. From helping your gut to supporting heart health and blood sugar balance, barley nutrition goes beyond basic carbs. Whether you’re eating it as a warm side dish or tossing it into a salad, this grain offers more than meets the eye.
In this article, we’ll explore the health benefits of barley, its nutrition facts, and easy ways to enjoy it in your everyday meals.
What Is Barley?
Barley is a hearty whole grain known for its slightly chewy texture and mild, nutty flavor. It’s one of the oldest cultivated grains, dating back over 10,000 years, and has been a staple in Mediterranean and Middle Eastern diets for centuries.
So, what is barley exactly? It’s a cereal grain from the grass family and often used in soups, salads, breads, and as a side dish—similar to rice or quinoa. Barley is also a key ingredient in brewing beer and making malt.
There are two main types of barley you’ll find in stores:
- Hulled barley: The whole grain form, with only the outer husk removed. It’s minimally processed, higher in nutrients, and takes longer to cook.
- Pearl barley: More commonly used and slightly processed to remove the bran layer, making it quicker to cook but slightly lower in fiber and nutrients.
Both types offer benefits, but hulled barley is considered the more nutritious choice. No matter which form you choose, barley adds flavor, texture, and solid nutrition to your meals.
Nutritional Profile of Barley
Barley isn’t just filling—it’s packed with essential nutrients that support overall health. One of its biggest strengths? Fiber. Barley is one of the best whole-grain sources of beta-glucan, a type of soluble fiber known for supporting heart health and blood sugar control.
In addition to fiber, barley provides a wide range of vitamins and minerals. It’s particularly rich in B vitamins (like niacin and thiamin), magnesium, selenium, and iron, all of which help keep your body energized and functioning properly.
Another plus? Barley is low in fat, contains moderate plant-based protein, and delivers complex carbohydrates that provide steady, long-lasting energy—no sugar crash included.
Here’s a quick look at the barley nutrition facts per 1 cup (pearled, cooked):
| Nutrient | Amount per 1 cup (cooked) |
|---|---|
| Calories | ~193 |
| Carbohydrates | ~44 g |
| Dietary Fiber | ~6 g |
| Protein | ~3.5 g |
| Fat | ~0.5 g |
| Magnesium | ~36 mg (9% DV) |
| Selenium | ~13 mcg (24% DV) |
| B Vitamins (various) | Moderate amounts |
Top Health Benefits of Barley
If you’re looking for a nutrient-dense food that delivers more than just energy, barley checks all the boxes. This humble grain offers a wide range of science-backed health benefits—from digestion to heart health. Let’s take a closer look.
1. Supports Digestion
One of the standout health benefits of barley is its ability to support a healthy gut. Thanks to its high fiber content, especially beta-glucan, barley helps regulate bowel movements and feed beneficial gut bacteria. This fiber acts as a prebiotic, encouraging the growth of healthy microbes in your microbiome, which in turn aids digestion and boosts immunity.
A study published in the Journal of Nutrition found that consuming barley significantly increased the number of beneficial bacteria like Lactobacillus and Bifidobacterium.
2. Helps Lower Cholesterol
The beta-glucan fiber in barley binds to bile acids and helps remove excess cholesterol from the body. This can result in a measurable reduction in LDL (bad) cholesterol. According to the FDA, consuming at least 3 grams of beta-glucan daily from barley or oats may lower heart disease risk.
In fact, regular barley consumption has been linked with up to a 10% drop in LDL levels, especially when paired with a heart-healthy diet.
3. Stabilizes Blood Sugar
Because barley is a low-glycemic, complex carbohydrate, it causes a slower, steadier rise in blood sugar. This makes it especially helpful for people with insulin resistance, prediabetes, or type 2 diabetes.
Research shows that barley improves insulin sensitivity and reduces post-meal blood sugar spikes—even better than some other whole grains like brown rice.
4. Promotes Fullness and Supports Weight Management
The fiber in barley doesn’t just help your digestion—it also keeps you feeling full longer. Beta-glucan slows down how fast food moves through your digestive system, reducing hunger and preventing overeating.
In one study, people who ate barley at breakfast reported feeling more satisfied and ate fewer calories at lunch compared to those who ate refined grains.
5. May Improve Heart Health
Barley’s combination of fiber, antioxidants, magnesium, and selenium makes it a powerful ally for heart health. These nutrients help lower blood pressure, reduce inflammation, and support healthy blood vessels.
A meta-analysis in The American Journal of Clinical Nutrition confirmed that barley consumption can lead to significant reductions in total cholesterol and other markers of cardiovascular risk.
Is Barley Gluten-Free?
If you follow a gluten-free diet, you may be wondering: is barley gluten-free? The short answer is no. Barley contains gluten, a group of proteins found in wheat, rye, and barley that can trigger serious health issues in people with celiac disease or non-celiac gluten sensitivity.
Even though barley is packed with fiber and nutrients, it’s not safe for those who are sensitive to gluten. That includes all forms—hulled, pearled, barley flour, and malt (which is made from barley).
If you’re avoiding gluten, consider gluten-free alternatives like:
- Quinoa – A complete protein and high in fiber
- Brown rice – Easy to cook and widely available
- Buckwheat – Despite the name, it’s gluten-free and great in cereals or baking
Always check labels carefully, especially with processed foods, since barley is sometimes hidden in ingredients like malt flavoring.
Barley vs Other Grains: How It Stacks Up
Barley often flies under the radar, but when it comes to nutrition, it holds its own—and sometimes even outshines more popular grains. If you’re trying to choose the best grain for your health, here’s how barley compares to some everyday staples.
Barley vs Rice
When comparing barley vs rice nutrition, barley easily wins on fiber. One cup of cooked barley contains about 6 grams of fiber, while white rice offers less than 1 gram. Barley also delivers more magnesium, selenium, and B vitamins, making it a more nutrient-dense choice overall.
Barley vs Oats
Both barley and oats are excellent sources of beta-glucan, a heart-healthy soluble fiber that helps reduce cholesterol. Oats tend to be slightly higher in protein, but barley offers more overall fiber. Both are fantastic options for gut and heart health.
Barley vs Quinoa
Quinoa is known for being a complete protein, meaning it contains all nine essential amino acids. That gives it a protein edge. However, barley beats quinoa in fiber, making it a strong option for those focused on digestion and satiety.
In short, barley is a versatile, fiber-rich grain that deserves a spot in your meal rotation—especially if you’re looking to boost heart and gut health naturally.
How to Cook and Use Barley
Wondering how to cook barley? It’s easier than you might think—and once you get the hang of it, this hearty grain can become a staple in your kitchen.
Start by rinsing the barley under cool water to remove any dust or debris. For hulled barley (the more nutritious, less processed type), simmer 1 cup of barley in about 3 cups of water or broth for 45–60 minutes, or until tender. Pearl barley cooks faster, usually in 25–35 minutes. Drain off any excess liquid once it’s done.
Barley’s chewy texture and nutty flavor make it incredibly versatile. You can use it in:
- Soups and stews to add thickness and fiber
- Grain bowls with roasted veggies and lean proteins
- Salads with herbs, olive oil, and lemon
- As a rice substitute in stir-fries or stuffed peppers
Looking for quick barley recipes? Try tossing cooked barley with cherry tomatoes, cucumbers, feta, and a splash of balsamic for a refreshing salad. Or use it as a base for a warm breakfast bowl with fruit and nuts.
Cooked barley stores well in the fridge for up to 5 days, or you can freeze portions for later. It’s a budget-friendly way to add bulk, nutrition, and flavor to your meals all week long.
FAQs About Barley
Is barley good for weight loss?
Yes! One of the best-known barley health benefits is its ability to support weight loss. Thanks to its high fiber content, especially beta-glucan, barley helps you feel full longer, reduces appetite, and stabilizes blood sugar—all important for managing cravings and reducing calorie intake.
Can barley help lower cholesterol?
Absolutely. Studies show that the soluble fiber in barley, mainly beta-glucan, can lower LDL (bad) cholesterol when eaten regularly. This makes barley a heart-smart addition to your meals.
How often should I eat barley?
You don’t need to eat barley daily to benefit—but including it 2–3 times a week can support better digestion, cholesterol control, and weight management. It’s a great grain to rotate with others like oats, brown rice, and quinoa.
Is barley better than white rice?
In terms of nutrition, yes. Compared to white rice, barley offers more fiber, vitamins, and minerals. It also has a lower glycemic index, meaning it’s less likely to spike your blood sugar.
Does barley spike blood sugar?
No—barley actually helps stabilize it. Because it digests slowly, barley leads to a gradual rise in blood sugar, which is especially helpful for people with insulin resistance or type 2 diabetes.
Conclusion
So, is barley healthy? Absolutely. This ancient grain is a nutrient-rich powerhouse, loaded with fiber, essential minerals, and slow-digesting carbs that fuel your body and support long-term wellness.
Whether you’re focused on digestion, heart health, or simply eating more whole foods, barley fits beautifully into a healthy diet. It’s filling, affordable, and easy to use in everything from soups to salads.
Don’t be intimidated—just start small. Try swapping it in for rice or pasta once or twice a week. With its satisfying texture and subtle flavor, it won’t take long for barley to become one of your favorite pantry staples.
Give it a try—you might be surprised by how much your body (and your taste buds) thank you.