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barley hulled
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Barley, hulled

🔥 354 Calories
💪 12.5g Protein
⚡ 73.5g Carbohydrates
🥑 2.3g Fat

At a glance

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

Category
Grains
Barley, hulled
Energy density
Dense
354 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 81% Carbohydrates · 6% Fat
Glycemic profile
Low GI
GI 28 · GL 10
Notable signals
Very high in fiberVery high in vitamin B1High in proteinHigh in vitamin B2High in vitamin B3

Nutritional Information

354
kcal/100g
Protein
12.5g
Carbohydrates
73.5g
Fat
2.3g
Glycemic Index:
28

About Barley, hulled

Hulled barley is a whole grain derived from the barley plant, known scientifically as Hordeum vulgare. This ancient grain has its origins in the Fertile Crescent and has been cultivated for thousands of years, primarily in Europe and Asia. Unlike pearled barley, hulled barley retains its bran and germ, making it more nutritious. It has a chewy texture and a nutty flavor, which makes it an excellent addition to a variety of dishes, from soups to salads and grain bowls.

Nutritionally, hulled barley is a powerhouse, providing a significant amount of protein at 12.5 grams per 100 grams. It is rich in dietary fiber, which aids in digestive health and promotes satiety. Additionally, hulled barley offers essential vitamins and minerals, including iron and B vitamins. Its low fat content and absence of cholesterol make it an ideal choice for heart health. As a versatile grain, it can be used in a wide array of culinary applications, enhancing both the flavor and nutritional value of meals.

Health Benefits

Supports digestive health due to its high fiber content.
Promotes heart health by lowering cholesterol levels.
Aids in weight management by increasing satiety.
Provides essential vitamins and minerals, including B vitamins and iron.
Has a low glycemic index, making it suitable for blood sugar control.
May reduce the risk of chronic diseases like diabetes and cardiovascular issues.
Contributes to muscle repair and growth due to its protein content.
Strengthens bones through its mineral content.
Enhances skin health with its antioxidant properties.
Improves energy levels and stamina for physical activities.

Recommended Food Pairings

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Barley Salad with Cherry Tomatoes and Basil - a refreshing dish that combines the nutty flavor of barley with the sweetness of tomatoes and the herbal notes of basil.
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Mushroom Barley Soup - a hearty soup where earthy mushrooms complement the chewy texture of barley, making it a comforting meal.
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Barley Risotto with Asparagus - a creamy dish that uses hulled barley instead of rice, paired with seasonal asparagus for a nutritious twist.
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Barley and Roasted Vegetable Bowl - a vibrant bowl filled with roasted seasonal vegetables, providing a colorful and nutrient-dense meal.
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Barley Porridge with Fruits and Nuts - a wholesome breakfast option that combines cooked barley with fruits and nuts for added flavor and nutrition.

How to Consume

Serving size
150g (approximately 1 cup cooked)
Frequency
2-3 times per week
  • •Soak hulled barley for a few hours before cooking to enhance digestibility.
  • •Cook barley in broth for added flavor instead of water.
  • •Use hulled barley as a base for salads to increase protein and fiber content.
  • •Incorporate barley into soups for a hearty texture.
  • •Add cooked barley to smoothies for a nutritional boost.

Selection & Storage

How to choose:

  • ✓Select hulled barley that is uniform in color and free from any debris or foreign particles.
  • ✓Check the packaging for a recent expiration date to ensure freshness.
  • ✓Choose organic hulled barley when possible to avoid pesticides.
  • ✓Smell the barley to confirm there are no off-odors indicating spoilage.
Storage
Store hulled barley in a cool, dry place in an airtight container to maintain freshness.
Shelf life
Can be stored for up to 6 months in a cool pantry or up to 1 year in the refrigerator.

Warnings & Contraindications

  • ⚠️Individuals with celiac disease or gluten intolerance should avoid hulled barley.
  • ⚠️Those with certain digestive disorders may need to limit high-fiber foods.
  • ⚠️Excessive consumption of barley may lead to bloating or digestive discomfort due to its high fiber content.

Frequently Asked Questions

How many calories does Barley, hulled have?

Hulled barley contains approximately 354 calories per 100 grams. This makes it a nutrient-dense food that provides energy along with essential nutrients, making it a great addition to a balanced diet.

Is Barley, hulled healthy?

Yes, hulled barley is considered very healthy. It is high in dietary fiber, which aids in digestion, and is a good source of protein and essential minerals such as iron and magnesium. Its low glycemic index makes it suitable for maintaining stable blood sugar levels.

How should Barley, hulled be stored?

Hulled barley should be stored in a cool, dry place in an airtight container. For longer shelf life, refrigeration is recommended, where it can last up to 1 year.

What are the benefits of eating Barley, hulled?

Eating hulled barley can provide numerous health benefits such as improved digestion, lowered cholesterol levels, enhanced heart health, and better blood sugar control due to its high fiber content and low glycemic index.

How much Barley, hulled can I eat per day?

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

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