Cratox AI
barley
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Barley

🔥 139 Calories
💪 2.2g Protein
⚡ 27.2g Carbohydrates
🥑 2.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Barley
Energy density
Moderate
139 kcal per 100g
Macro energy profile
Carb-led
6% Protein · 77% Carbohydrates · 17% Fat
Glycemic profile
Low GI
GI 22 · GL 6
Notable signals
High in fiberLow in fatLow in sugarUSDA data

Nutritional Information

139
kcal/100g
Protein
2.2g
Carbohydrates
27.2g
Fat
2.7g
Glycemic Index:
22

About Barley

Barley is a versatile grain that has been cultivated for thousands of years, with origins tracing back to the Fertile Crescent in the Middle East. It has played a significant role in various cultures, serving as a staple food and a key ingredient in beer production. Barley can be found in several forms, including whole grain, pearled, and hulled, each offering unique benefits and uses in cooking and baking.

Nutritionally, barley is a powerhouse of complex carbohydrates, providing sustained energy with a low glycemic index. With approximately 139 calories per 100 grams, it contains about 2.20 grams of protein, 27.20 grams of carbohydrates, and 2.70 grams of fat. The high fiber content aids in digestion and contributes to heart health, making barley an excellent addition to soups, salads, and as a side dish, promoting a healthy diet.

Health Benefits

Aids in digestion and promotes gut health due to high fiber content.
Helps regulate blood sugar levels, making it suitable for diabetics.
Supports heart health by lowering cholesterol levels.
Rich in antioxidants that combat oxidative stress.
May aid in weight management by providing a feeling of fullness.
Supports healthy skin due to its vitamin B content.
Enhances energy levels with complex carbohydrates.
Promotes bone health through its mineral content.
May reduce the risk of certain cancers due to its phytochemicals.
Supports immune function due to its nutrient density.

Recommended Food Pairings

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Barley and vegetables: Adds texture to salads and stir-fries.
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Barley and legumes: Complements the protein content in dishes.
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Barley and chicken: Provides a hearty base for a nutritious meal.
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Barley and nuts: Enhances crunch and adds healthy fats.
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Barley and fruits: Works well in breakfast bowls with berries.

How to Consume

Serving size
150g, about 1 medium cup cooked
Frequency
2-3 times per week
  • •Cook barley in vegetable broth for added flavor.
  • •Add cooked barley to soups and stews for a nutritious boost.
  • •Use barley flour in baking for healthier bread options.
  • •Incorporate barley into salads for a chewy texture.
  • •Use as a breakfast base topped with fruits and nuts.

Selection & Storage

How to choose:

  • ✓Select grains with a uniform color and no signs of mold.
  • ✓Check the packaging for a recent expiration date.
  • ✓Choose whole grain barley for maximum nutrients.
  • ✓Avoid barley that feels overly dry or has an off smell.
Storage
Store in a cool, dry place in an airtight container.
Shelf life
Can be stored for up to 6 months in a pantry; 1 year in the freezer.

Warnings & Contraindications

  • ⚠️People with celiac disease or gluten intolerance should avoid barley.
  • ⚠️Individuals with allergies to grains may also need to exclude it.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Always rinse barley before cooking to remove any impurities.

Frequently Asked Questions

How many calories does Barley have?

Barley contains approximately 139 calories per 100 grams, making it a low-calorie grain option that provides essential nutrients.

Is Barley healthy?

Yes, barley is considered very healthy due to its high fiber content, which aids digestion, and its ability to help regulate blood sugar levels.

How should Barley be stored?

Barley should be stored in a cool, dry place in an airtight container to maintain freshness. It can last up to 6 months in the pantry and up to a year in the freezer.

What are the benefits of eating Barley?

Eating barley can improve digestive health, help regulate blood sugar levels, support heart health, and provide a rich source of vitamins and minerals.

How much Barley can I eat per day?

A recommended daily serving of barley is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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