Barley
Overview
Barley is a whole grain valued for beta-glucan soluble fibre. It is among the richer common grain sources of cereal beta-glucan. Beta-glucan is an intrinsic barley component (also present in oats), distinct from downstream fermentation products such as SCFAs.
Within the BRAIN Diet framework, barley contributes plant protein within a varied diet. Combining grains and legumes is a practical dietary-pattern strategy for broadening essential amino-acid intake [1].
Food Context
Synergies
- Include among other whole grains rather than relying on barley alone.
Essential Amino Acid Profile
Barley contributes plant protein, but its amino-acid profile and digestibility should not be inferred from a generic grain citation. Across a varied plant-based diet, combining grains with legumes can broaden essential amino-acid intake [1].
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Barley, hulled. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 354 kcal | — |
| Protein | 12.5 g | — |
| Total fat | 2.3 g | — |
| Saturated fat | 0.5 g | — |
| Carbohydrates | 73.5 g | — |
| Sugars | 0.8 g | — |
| Fibre | 17.3 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 3.6 mg | 20% |
| Zinc | 2.8 mg | 25.2% |
| Magnesium | 133 mg | 31.7% |
| Phosphorus | 264 mg | 37.7% |
| Manganese | 1.9 mg | 84.5% |
| Selenium | 37.7 µg | 68.5% |
| Potassium | 452 mg | 13.3% |
| Copper | 0.5 mg | 55.3% |
| Vitamin B6 | 0.3 mg | 24.5% |
| Vitamin B2 | 0.3 mg | 21.9% |
| Vitamin B1 | 0.6 mg | 53.8% |
| Vitamin B3 | 4.6 mg | 28.8% |
Bioactive compounds
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Beta-glucan | 4 g | Soluble cereal β-glucan; barley is among the richest common grain sources. |
- Beta-glucan: Representative value for barley flour; beta-glucan content varies by cultivar and processing.
Technical provenance
Beta-glucan: Representative value for barley flour; beta-glucan content varies by cultivar and processing.
Substances
2 substances in this food
Magnesium
USDA FoodData Central reports magnesium in Barley, hulled.
Beta-Glucans
Polysaccharides with immune-modulating properties found in mushrooms and other foods
References
[1] Mariotti & Gardner (2019). Dietary Protein and Amino Acids in Vegetarian Diets—A Review. Dietary-pattern evidence for obtaining adequate amino acids from varied plant-protein sources; not a barley composition study.