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Food

Grains, Barley

Foods / Grains, Barley

About This Food

Description

Beige and shaped like a flattened oval, barley is usually sold pearled, where it is hulled and polished to cook more quickly.

Barley can also be found in quick cooking, whole hulled, Job’s tears (large hulled grains) grits flakes and flour varieties.

Used to make beer, whiskey and cattle feed, barley is a gluten grain it should be avoided by those with gluten sensitivity.

Glycemic Index = 36
Glycemic Load = 11

Selecting & Storing

Hulled (also called whole-grain) barley has only the outer husk removed and is the most nutritious form of the grain. Scotch barley is husked and coarsely ground. Barley grits are hulled barley grains that have been cracked into medium-coarse pieces. Hulled and Scotch barley and barley grits are generally found in health-food stores. Pearl barley has also had the bran removed and has been steamed and polished. It comes in three sizes coarse, medium and fine and is good in soups and stews.

Special diets
  • High Protein Diet
  • Low Histamine Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Fiber
  • Manganese
Good Source of
  • Iron
  • Selenium
  • Niacin
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)barley

Chart Icon. View Calorie Breakdown

Calories: 193

Omega-6 / Omega-3 ratio: 9 : 1

Macronutrients
Amount
Total Fat
0.69 g
Saturated Fat
0.15 g
Monounsaturated Fat
0.09 g
Polyunsaturated Fat
0.34 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
33 g
ALA
33 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
44.31 g
Net Carbohydrate
38.34 g
Sugars
0.44 g
Fiber
5.97 g
Protein
3.55 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
10.99 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0.02 IU
0%
Vitamin B6
0.18 mg
9%
Vitamin B12
0 mcg
0%
Vitamin K
1.26 mg
2%
Folate
25.12 mcg
6%
Niacin
3.24 mg
16%
Riboflavin
0.1 mg
6%
Thiamin
0.13 mg
9%
Choline
21.04 mg
4%
Minerals
Calcium
17.27 mg
2%
Copper
0 mg
0%
Iron
2.09 mg
12%
Magnesium
34.54 mg
9%
Manganese
0.41 mg
20%
Phosphorous
84.78 mg
8%
Potassium
146.01 mg
4%
Selenium
13.5 mcg
19%
Sodium
4.71 mg
0%
Zinc
1.29 mg
9%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
7.85 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
87.92 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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