Barley Nutrition Facts, Benefits & How to Cook It!

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Barley Nutrition Facts

About one cup of cooked hulled barley (est. 1/3 cup uncooked) provides:

  • 217 Calories
  • About 1 gram fat
  • 10 grams fiber
  • 7 grams protein
  • 45 grams carbohydrates
  • 1 mg manganese
  • 23 mg selenium
  • 0.3 mg copper
  • 0.4 mg vitamin B1
  • 162 mg phosphorus
  • 80 mg magnesium
  • 8 mg vitamin B3

To get the most nutritional benefits from barley, it’s recommended that you first soak and sprout hulled uncooked barley grains before using. You can also  choose to buy sprouted barley flour for baking. Sprouting whole grains helps to unleash their nutrients, so that the body can actually absorb and use the various vitamins and minerals found within the grain.


All whole grains contain anti-nutrients, like phytic acid for example, which bind to nutrients and make them very difficult to absorb. Soaking and sprouting grains, including hulled uncooked barley, can help to lower the level of anti-nutrients significantly, making grains more beneficial and also easier to digest. It can also reduce the amount of gluten present within barley to some degree.