FoodScore
0/ 100
Goodlegume· 100 g

Barley Cooked

Barley Cooked earns a 'Good' FoodScore of 64/100, primarily due to its significant fiber content and status as a minimally processed whole grain.

  • Provides 3.8g of fiber per 100g serving, contributing to daily fiber goals.
  • A minimally processed whole grain (NOVA 1), making it a nutritious choice.
  • Contains only 0.44g total fat and 3mg sodium per 100g.
  • Offers 2.26g of protein and 1.33mg of iron (7% DV) per serving.
  • Scores -6 points above the legume category average (70/100 across 46 foods).
Fiber
3.8g
14% of Daily Value
Protein
2.26g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
3mg
0% of Daily Value
+
What it brings to the table
Fiber (3.8g)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 64

Barley Cooked achieves a FoodScore of 64 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional profile, particularly its high fiber content and its classification as a minimally processed whole food. The 3.8 grams of fiber per 100-gram serving contributes a significant bonus to its score, as dietary guidelines emphasize the importance of fiber for digestive health and satiety. Additionally, its NOVA class 1 designation, meaning it is an unprocessed or minimally processed food, earns a substantial bonus, aligning with recommendations to prioritize whole foods over ultra-processed options. The absence of added sugar, trans fat, and a very low sodium content (3mg) also prevent any penalties. While it provides some essential minerals like iron (7% DV) and zinc (7% DV), these amounts are not high enough to earn additional significant bonuses. To achieve a higher score, barley would need to contain higher levels of protein or a broader spectrum of micronutrients in more substantial amounts.

Health benefits

What the nutrients in barley cooked actually do for you, grounded in established dietary science.

Supports Digestive Health

Barley is an excellent source of dietary fiber, providing 3.8 grams per 100-gram serving. This fiber, particularly its soluble component, aids in maintaining regular bowel movements and preventing constipation. Research supports that adequate fiber intake contributes to a healthy digestive system and can help regulate gut transit time. Including fiber-rich foods like barley can be a simple way to increase your daily intake, as 3.8 grams provides a meaningful contribution towards the recommended 25-38 grams per day for adults. However, individuals unaccustomed to high fiber intake should increase consumption gradually to avoid potential digestive discomfort.

Aids Blood Sugar Management

The high fiber content in cooked barley, at 3.8 grams per 100g, plays a crucial role in moderating blood sugar levels. Soluble fiber slows down the absorption of glucose, leading to a more gradual rise in blood sugar after meals. This can be particularly beneficial for individuals managing diabetes or seeking to maintain stable energy levels. Dietary guidelines emphasize that foods rich in fiber and low in added sugars, like barley, are preferred for glycemic control. While barley is a carbohydrate, its fiber content helps mitigate the impact on blood sugar compared to refined grains. Portion control remains important for overall carbohydrate intake.

Contributes to Heart Health

Cooked barley supports heart health through its low saturated fat content (0.09g per 100g) and the presence of dietary fiber. The soluble fiber, specifically beta-glucan, has been shown to help lower LDL cholesterol levels, a key risk factor for heart disease. The NIH and other health organizations highlight the importance of reducing saturated fat intake and increasing fiber for cardiovascular well-being. Incorporating foods like barley into the diet, which are naturally low in sodium (3mg) and free of trans fats, aligns with recommendations for a heart-healthy eating pattern. It's important to pair barley with other nutrient-dense foods for comprehensive benefits.

Promotes Satiety and Weight Management

The combination of fiber and protein in cooked barley contributes to feelings of fullness and satiety, which can be beneficial for weight management. With 3.8 grams of fiber and 2.26 grams of protein per 100-gram serving, barley helps to slow digestion and stabilize blood sugar, reducing the likelihood of overeating. Foods that promote satiety can help individuals consume fewer calories overall without feeling deprived. Dietary guidelines emphasize including whole grains and protein in meals to help manage appetite. While barley can be a helpful component, overall dietary balance and calorie intake are the primary drivers of weight management.

How to eat it

Cooked barley is a versatile whole grain that can be incorporated into many meals, offering a chewy texture and mild, nutty flavor. In the US diet, it's often used as a hearty addition to soups and stews, or as a base for grain bowls and salads. It can also serve as a nutritious alternative to rice or pasta. A typical serving size is around 100-150 grams cooked, providing a good source of fiber and other nutrients.

For quicker cooking, soak barley overnight before boiling; this can reduce cooking time by up to half.
Use cooked barley as a nutritious base for grain bowls, adding roasted vegetables, lean protein, and a light dressing.
Incorporate barley into soups and stews to add heartiness and fiber, allowing it to simmer with other ingredients to absorb flavors.
Store cooked barley in an airtight container in the refrigerator for up to 3-4 days, making it convenient for meal prep.
Things to keep in mind

Barley contains gluten, so it is not suitable for individuals with celiac disease or non-celiac gluten sensitivity. For those unaccustomed to high fiber intake, consuming large amounts of barley may lead to temporary gastrointestinal discomfort such as bloating or gas. It is advisable to gradually increase fiber intake and ensure adequate fluid consumption to minimize these effects. There are no other widely documented cautions or significant food-drug interactions associated with barley at normal serving sizes.

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Reader questions
Is cooked barley healthy?
Yes, cooked barley is considered a very healthy whole grain. It scores 64/100 on FoodScore, placing it in the 'Good' category. This is largely due to its high fiber content (3.8g per 100g) and its status as a minimally processed food (NOVA 1). It also contains beneficial minerals like iron and zinc, with very low levels of saturated fat and sodium.
Is cooked barley good for weight loss?
Cooked barley can be beneficial for weight loss due to its high fiber content (3.8g per 100g). Fiber promotes satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Its low calorie density (123 calories per 100g) also makes it a good choice for managing weight. Pairing it with lean proteins and vegetables can further enhance its weight management benefits.
Is cooked barley processed?
Cooked barley is considered a minimally processed food, classified as NOVA 1. This means it has undergone very little processing, retaining most of its natural nutritional integrity. Choosing minimally processed whole grains like barley is recommended by dietary guidelines over ultra-processed alternatives.
How do I cook barley?
To cook barley, rinse it first. For pearled barley, combine one part barley with three parts water or broth, bring to a boil, then reduce heat and simmer for about 25-30 minutes until tender. For hulled barley, which takes longer, use the same ratio but simmer for 45-60 minutes. Soaking barley overnight can reduce cooking time significantly.
What can I use instead of barley?
If you're looking for alternatives to barley, especially if you need a gluten-free option, consider quinoa, brown rice, or farro. Quinoa and brown rice are naturally gluten-free and offer similar versatility in dishes. Farro is another whole grain with a similar chewy texture, though it also contains gluten. Each alternative offers a slightly different nutritional profile.
Does barley contain gluten?
Yes, barley naturally contains gluten. Therefore, it is not suitable for individuals who have celiac disease or a non-celiac gluten sensitivity. If you need to follow a gluten-free diet, you should avoid barley and opt for gluten-free grains such as rice, quinoa, or corn.
Is barley good for blood sugar?
Barley is considered good for blood sugar management primarily because of its high fiber content, particularly soluble fiber. This fiber helps slow down the absorption of glucose into the bloodstream, leading to a more gradual and stable rise in blood sugar levels after eating. This makes it a beneficial food choice for individuals looking to maintain healthy blood glucose. However, portion control is still important.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 170285)Updated 2026-04-20