Mother's Barley Regular 11Z earns a FoodScore of 79/100 (Very good), primarily driven by its high fiber content and minimal processing.
FoodScore: 79/100 (Very good) for this minimally processed grain.
A significant strength is its 11g of fiber per 100g serving.
This product contains 0g of added sugar and only 9mg of sodium per 100g.
It compares favorably to many processed snacks, offering more whole grain nutrition than typical options.
Consider this as a versatile base for meals rather than a standalone snack.
Scores +38 points above the snack category average (41/100 across 2903 foods).
Fiber
11g
39% of Daily Value
Protein
9.92g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
9mg
0% of Daily Value
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What it brings to the table
Fiber (11g)+12
Protein (9.9g)+5
Micronutrients (Iron, Phosphorus)+4
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 79
Mother's Barley Regular 11Z achieves a FoodScore of 79/100, placing it in the 'Very good' category. This high score is largely attributed to its nutritional profile and minimal processing. The product receives significant bonuses for its impressive fiber content, providing 11g per 100g, which contributes +12 points. Protein also adds +5 points with 9.9g per 100g. Micronutrient contributions, specifically from iron and phosphorus, add an additional +4 points. A key factor in its high score is its classification as NOVA class 2, indicating it is a processed culinary ingredient, which earns a substantial +8 bonus for being minimally processed. The ingredient list, containing only pearled barley, reflects this minimal processing. There are no penalties for added sugar, sodium, or unhealthy fats, as it contains 0g added sugar, 9mg sodium, and only 0.24g saturated fat per 100g. Compared to whole-food alternatives like raw almonds or a hard-boiled egg with fruit, Mother's Barley offers a different but equally valuable nutritional profile, particularly in its fiber and complex carbohydrate content.
Health benefits
What the nutrients in mother's barley regular 11z actually do for you, grounded in established dietary science.
Supports Digestive Health
Mother's Barley is an excellent source of dietary fiber, providing 11g per 100g. This high fiber content, particularly soluble fiber, is beneficial for digestive health by promoting regular bowel movements and supporting a healthy gut microbiome. Including fiber-rich foods like barley in your diet can contribute to feelings of fullness and overall digestive well-being. The pearled barley in this product retains much of its natural fiber, making it a valuable addition to meals.
Provides Sustained Energy
As a whole grain, Mother's Barley offers complex carbohydrates that are digested slowly, providing a sustained release of energy. This can help maintain stable blood sugar levels, preventing the energy spikes and crashes often associated with refined carbohydrates. With 360.42 calories per 100g, it's an energy-dense food that can fuel physical activity and daily functions. Its low glycemic index compared to refined grains makes it a good choice for consistent energy.
Contributes Essential Micronutrients
Mother's Barley provides several important micronutrients, including 2.5mg of iron (14% DV) and 279.17mg of potassium (6% DV) per 100g. Iron is crucial for oxygen transport and energy production, while potassium plays a role in maintaining fluid balance and blood pressure. While not a primary source for all micronutrients, the presence of these minerals in pearled barley adds to its overall nutritional value, supporting various bodily functions as part of a balanced diet.
Mother's Barley Regular 11Z earns a FoodScore of 79/100 (Very good), primarily driven by its high fiber content and minimal processing.
How to eat it
Mother's Barley is a versatile grain that can be incorporated into various meals. It is typically cooked and used as a base for savory dishes, added to soups, or prepared as a breakfast cereal. A common portion is 1/3 cup (48g) cooked, which expands significantly.
Use cooked barley as a nutritious base for grain bowls with roasted vegetables, lean protein, and a light dressing.
Add barley to soups and stews to increase fiber and satiety, making meals more filling and nutrient-dense.
Prepare barley as a hot breakfast cereal by cooking it with milk or water and topping with fruit and nuts, similar to oatmeal.
Swap out refined grains like white rice or pasta for barley in side dishes to boost whole grain intake and add a chewy texture.
Things to keep in mind
Mother's Barley Regular 11Z is a minimally processed product consisting solely of pearled barley. As such, it is generally well-tolerated and presents few common cautions. Individuals with celiac disease or gluten sensitivity should be aware that barley contains gluten and is not suitable for their diets. There are no common allergens declared on the label beyond the inherent gluten in barley. The product is low in sodium and contains no added sugars or artificial additives, making it a straightforward whole grain option. For individuals with digestive sensitivities, introducing high-fiber foods like barley gradually can help prevent discomfort.
Yes, Mother's Barley Regular 11Z is considered a healthy food, earning a FoodScore of 79/100. It is a minimally processed whole grain that is an excellent source of fiber and provides protein and essential minerals like iron. Its simple ingredient list and lack of added sugars or excessive sodium contribute to its high nutritional quality.
How does Mother's Barley compare to other grains like Quaker Oats?
Mother's Barley offers a distinct nutritional profile compared to other grains. While both are whole grains, barley typically has a chewier texture and nuttier flavor than oats. Nutritionally, Mother's Barley provides 11g of fiber per 100g, which is comparable to or higher than many oat products like Quaker Old Fashioned Oats, which typically offer around 10g of fiber per 100g. Both are good sources of complex carbohydrates.
What does 'pearled barley' mean in the ingredient list?
Pearled barley refers to barley that has had its outer husk and bran layer removed. While this process removes some fiber and nutrients compared to hulless or whole barley, pearled barley still retains significant nutritional value, including a substantial amount of fiber and protein. It cooks faster and has a softer texture than unpearled varieties.
What is a recommended portion size for Mother's Barley?
The recommended serving size for Mother's Barley Regular 11Z is 1/3 cup (48g) dry, which yields a larger cooked portion. This amount provides a good balance of carbohydrates, fiber, and protein for a single meal component. Adjusting portion sizes based on individual dietary needs and energy requirements is always recommended.
Can Mother's Barley be used in sweet dishes?
Yes, Mother's Barley can be used in sweet dishes, although it is more commonly found in savory preparations. Its mild, nutty flavor makes it a good base for breakfast porridges, similar to oatmeal, when cooked with milk or water and sweetened with fruit, honey, or maple syrup. It can also be incorporated into baked goods for added texture and fiber.