Barley
A chewy whole grain especially rich in beta-glucan fiber, one of the most studied fibers for cholesterol support.
Heart Health
Gut Health
Energy
Barley is a whole grain high in fiber, selenium, and B vitamins. It helps lower cholesterol and supports digestive health. Use barley in soups, salads, or as a side dish.
Barley
Per
1 cup, cooked (157g)
Calories
193
Vitamin K
1%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
12%
Magnesium
8%
Potassium
3%
Calcium
1%
Fiber
6.0g
Nutrition Highlights
Beta-glucan fiber, selenium, manganese
Fuhrman ANDI chart, whole grain, 1 cup
Nutrition Density Score (ANDI Score)
43
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Choose hulled or pot barley over pearled when possible — pearling removes the bran layer where much of the beta-glucan and minerals live.
Absorption Boost
Vitamin C foods — improves absorption of barley's non-heme iron
Legumes — rounds out the amino acid profile of a grain-based meal
Use Caution If
You have celiac disease or gluten sensitivity — barley contains gluten
You take thyroid medication — separate timing from high-fiber grain meals
Storage
Store in an airtight container in a cool, dry place; whole hulled barley keeps for up to a year.
Biomarkers to Track
Subjective
(Daily)
Satiety and digestive comfort
Energy stability
Objective
(Quarterly)
LDL cholesterol
Fasting blood glucose