Barley has 352 kcal and 15.6 g fiber per 100 g dry. Barley is exceptionally high in soluble fiber – the same type found in oats that reduces LDL levels (Ho et al., Am J Clin Nutr 2014). Pearl barley cooks in 30–40 min; hulled barley takes 45–60 min but retains more fiber. Fiber provides roughly 2 kcal/g, so the real energy is meaningfully lower than the label.
How should I track Barley, pearled, raw?
Barley, pearled, raw is high in fiber. The key to tracking Barley, pearled, raw is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.