Pearl barley
100 g raw
352 kcal
Boiled, 100 g
123 kcal
Protein, fat and carbs per 100 g
- Protein
- 9.9 g
- Fat
- 1.2 g
- Carbs
- 77.7 g
- Fiber
- 15.6 g
- Sugar
- 0.8 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 352 kcal | 9.9 g | 1.2 g | 77.7 g |
| Soaked | 150% | 235 kcal | 6.6 g | 0.8 g | 51.8 g |
| Boiled | 286% | 123 kcal | 3.5 g | 0.4 g | 27.2 g |
| Steamed | 250% | 141 kcal | 4 g | 0.5 g | 31.1 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 mcg | 0% |
| Vitamin E | 0.02 mg | 0% |
| Vitamin K | 2.2 mcg | 2% |
| Vitamin B1 (thiamine) | 0.19 mg | 17% |
| Vitamin B2 (riboflavin) | 0.11 mg | 10% |
| Vitamin B3 (niacin) | 4.6 mg | 33% |
| Vitamin B6 (pyridoxine) | 0.26 mg | 20% |
| Vitamin B9 (folate) | 23 mcg | 6% |
| Choline | 37.8 mg | 9% |
| Calcium | 29 mg | 3% |
| Iron | 2.5 mg | 14% |
| Magnesium | 79 mg | 25% |
| Phosphorus | 221 mg | 32% |
| Potassium | 280 mg | 11% |
| Sodium | 9 mg | 0% |
| Zinc | 2.1 mg | 27% |
| Selenium | 37.7 mcg | 69% |
| Copper | 0.42 mg | 47% |
| Manganese | 1.3 mg | 73% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculator