Barley: USDA Nutrition, Pearl vs Hulled, Beta-Glucan and Gluten

Barley is a chewy, mild grain that delivers more fiber than most everyday grains: a cup of cooked pearl barley has about 193 calories and 6 grams of fiber, about 21% of the Daily Value, plus a quarter of the Daily Value for selenium, according to USDA data. Barley is also one of only two grains named in the FDA rule for the soluble fiber health claim, because of a fiber called beta-glucan. It does contain gluten. Below are the USDA barley nutrition facts, how pearl barley differs from hulled barley, what the FDA claim actually says, what studies found, and who needs to skip it.

Peptide Labs does not sell barley or barley products. This article is general nutrition information, not medical advice.

Barley nutrition per cup

The table uses the USDA FoodData Central SR Legacy entry for cooked pearled barley (FDC 170285), one cup of 157 grams. Percent Daily Values (%DV) are based on the FDA Daily Values printed on Nutrition Facts labels.

Fiber is the headline. Even after pearling, barley carries several times the fiber of white rice per cooked cup, and it is naturally low in fat and sodium. Its selenium content depends on the soil the grain grew in, as our selenium guide explains for plant foods in general. Protein is modest, so barley works as the grain in a meal rather than the protein. For more grains and other foods ranked by fiber, see our lists of fiber-rich foods and our guide to daily fiber.

Pearl barley vs hulled barley

Barley grows with a tough, inedible hull. Hulled barley has only that outer hull removed, so the bran stays on. Pearl barley is polished further to strip away some or all of the bran, which makes it cook faster and gives it a softer texture. Hull-less varieties, which the Whole Grains Council says are becoming available, are another whole grain option. USDA lists hulled barley only in its uncooked form, so the comparison below uses 100 grams of each dry grain.

Hulled barley keeps more protein, minerals and especially thiamin. The Dietary Guidelines for Americans 2020-2025 list barley (not pearled) as a whole grain and pearled barley as a refined grain. The Whole Grains Council takes a softer view: lightly pearled barley is not technically a whole grain, it says, but it is still full of fiber and much healthier than a fully refined grain. The council also notes that hulled barley is very slow-cooking. If you want the whole grain, look for whole, hulled or hull-less barley on the package; if speed matters more, pearl barley still brings plenty of fiber.

Barley beta-glucan and the FDA health claim

Barley beta-glucan is a viscous soluble fiber, the same type found in oats. Under 21 CFR 101.81, the FDA authorizes a health claim for soluble fiber from certain foods, and the rule names barley alongside whole oats and psyllium husk. The model wording says soluble fiber from such foods, “as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” Here is how the barley part of the rule works:

• Basis of the claim: the regulation ties it to 3 grams or more per day of beta-glucan soluble fiber from whole oats, barley or a combination. That figure is the official basis of the claim, not a personal target.
• Eligible barley foods: dehulled and hull-less whole grain barley, plus dry-milled products including pearl barley, barley flakes, barley grits, barley flour, barley meal and barley bran, as long as they meet minimum beta-glucan and total fiber levels on a dry weight basis. A concentrated ingredient called barley betafiber also qualifies.
• Per-serving rule: a qualifying food must supply at least 0.75 grams of soluble fiber per serving and meet the rule’s limits on saturated fat and cholesterol.
• Wording limits: the claim may only say such diets “may” or “might” reduce risk. It describes a diet pattern, not a promise for any one person.

USDA’s SR Legacy data do not list beta-glucan for barley, and levels vary by variety and processing, so check a package for the claim or a soluble fiber number. Our guide to oats covers the oat side of the same rule, and our soluble fiber guide and Metamucil vs Benefiber comparison explain how viscous fibers such as psyllium differ from other types.

What barley research shows

Most barley studies measure blood lipids. They compare diets that include barley foods or barley beta-glucan with similar diets that do not, usually for a few weeks.

The 2026 trial was funded by the USDA and Kellogg’s, which is worth knowing when you weigh it. The two meta-analyses pooled small, short trials with different barley foods, from whole grain barley to concentrated barley beta-glucan.

Taken together, the evidence points to a modest LDL improvement when barley is part of the diet, in line with what is seen for oat beta-glucan. These are changes in risk markers in short trials, not proof that barley lowers heart attack rates, and barley is not a substitute for cholesterol medicine or a talk with your clinician about your numbers.

Is barley gluten free?

No. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes that gluten is a protein found naturally in wheat, barley and rye, and the FDA gluten-free labeling rule (21 CFR 101.91) defines barley as a gluten-containing grain. People with celiac disease need to avoid it, and people with a gluten sensitivity should ask their clinician or dietitian before eating it.

Barley can be easy to miss on labels. It is not one of the nine major food allergens that must be called out in a “Contains” statement, so it will not appear there the way wheat does. The Celiac Disease Foundation lists malt in many forms as a gluten source, including malted barley flour, malt extract, malt syrup, malt flavoring, malt vinegar and malted milk, as well as beer that is not labeled gluten-free and brewer’s yeast. Read the ingredient list itself.

Barley compared with other grains

The table compares one cooked cup of each grain using USDA values. Cup weights differ because grains absorb different amounts of water.

Pearl barley has fewer calories per cooked cup than rice and about ten times the fiber of white rice, though less protein than spelt or quinoa. Our sibling guide to farro explains why spelt stands in for it in USDA data, and our guides to quinoa, brown rice and refined grains cover the rest of the table. Pearl barley works in soups, stews, salads and risotto-style dishes; hulled barley needs longer cooking, so follow the package directions.

Who should be careful with barley

• Celiac disease or gluten sensitivity: barley and malt contain gluten. Work with your gastroenterologist or dietitian on safe grain choices.
• People new to high-fiber grains: a sudden jump in fiber can bring gas or bloating; our daily fiber guide covers how fiber intake is usually increased.
• Anyone on a medically prescribed diet: if a clinician has limited your fiber or carbohydrate, ask before adding barley.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy or celiac disease. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Farro: What It Is, Nutrition, Gluten and How It Compares, Oats Benefits: USDA Oatmeal Nutrition, Beta-Glucan and the FDA Claim, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.