Barley

Barley

Beige and shaped like a flattened oval, barley is usually sold pearled, where it is hulled and polished to cook more quickly.

Barley can also be found in quick cooking, whole hulled, Job’s tears (large hulled grains) grits flakes and flour varieties.

Used to make beer, whiskey and cattle feed, barley is a gluten grain it should be avoided by those with gluten sensitivity.

Glycemic Index = 36
Glycemic Load = 11

The Benefits

*Excellent Source of: Fiber, Manganese
*Good Source of: Iron, Niacin, Selenium
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Corn, No Yeast, No Peanuts

Selecting and Storing

Hulled (also called whole-grain) barley has only the outer husk removed and is the most nutritious form of the grain. Scotch barley is husked and coarsely ground. Barley grits are hulled barley grains that have been cracked into medium-coarse pieces. Hulled and Scotch barley and barley grits are generally found in health-food stores. Pearl barley has also had the bran removed and has been steamed and polished. It comes in three sizes coarse, medium and fine and is good in soups and stews.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) BARLEY,PEARLED,COOKED

OMEGA-6 / OMEGA-3 RATIO: 9.3

Calories: 193

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.69 g	*
Saturated Fat	0.15 g	*
Monosaturated Fat	0.09 g	*
Polyunsaturated Fat	0.34 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	33 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	44.3 g	*
Sugars	0.44 g	*
Fiber	6 g	*
Protein	3.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	11 IU	0%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	0.02 IU	0%
Vitamin B6	0.18 mg	9%
Vitamin B12	0 mcg	0%
Vitamin K	1.3 mg	2%
Folate	25.1 mcg	6%
Niacin	3.2 mg	16%
Riboflavin	0.1 mg	6%
Thiamin	0.13 mg	9%
MINERALS
Calcium	17.3 mg	2%
Copper	0 mg	0%
Iron	2.1 mg	12%
Magnesium	34.5 mg	9%
Manganese	0.41 mg	20%
Phosphorous	84.8 mg	8%
Potassium	146 mg	4%
Selenium	13.5 mcg	19%
Sodium	4.7 mg	0%
Zinc	1.3 mg	9%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	7.8 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	87.9 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).