Barley Hulled: Nutritional Information & Health Benefits
Barley hulled is a nutritious whole grain known for its high fiber content, essential minerals, and plant-based protein. Often used in soups, stews, salads, and baking, barley hulled is a versatile ingredient that can add a wholesome touch to a variety of dishes. Below is a detailed breakdown of the nutritional information for barley hulled, along with its potential health benefits.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 354.0 kcal |
| Protein | 12.48 g |
| Fat | 2.3 g |
| Saturated Fats | 0.482 g |
| Carbohydrates | 73.48 g |
| Fiber | 17.3 g |
| Sugar | 0.8 g |
| Calcium | 33.0 mg |
| Iron | 3.6 mg |
| Magnesium | 133.0 mg |
| Phosphorus | 264.0 mg |
| Potassium | 452.0 mg |
| Sodium | 12.0 mg |
| Zinc | 2.77 mg |
| Copper | 0.498 mcg |
| Manganese | 1.943 mg |
| Selenium | 37.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.646 mg |
| Riboflavin (Vitamin B2) | 0.285 mg |
| Niacin (Vitamin B3) | 4.604 mg |
| Vitamin B6 | 0.318 mg |
| Folate | 19.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.57 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
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High in Fiber: Barley hulled is an excellent source of dietary fiber, offering a significant 17.3 grams per 100g. This makes it a great option for promoting digestive health, supporting regular bowel movements, and maintaining a healthy weight.
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Rich in Protein: With 12.48 grams of protein per 100g, barley hulled provides a plant-based protein source that is beneficial for muscle repair and growth, especially in vegetarian or vegan diets.
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Supports Heart Health: The fiber content in barley also helps lower cholesterol levels, promoting heart health. It can help in reducing the risk of cardiovascular diseases when incorporated into a balanced diet.
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Mineral-Rich: Barley hulled is packed with essential minerals such as magnesium (133 mg), phosphorus (264 mg), potassium (452 mg), and iron (3.6 mg), all of which contribute to bone health, energy production, and the proper functioning of the nervous system.
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Low in Fat: With only 2.3 grams of total fat, including a minimal 0.482 grams of saturated fats, barley hulled is a low-fat option that can be included in a heart-healthy diet.
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Rich in B Vitamins: Barley hulled contains important B vitamins such as thiamin (0.646 mg), niacin (4.604 mg), and riboflavin (0.285 mg), which play crucial roles in energy metabolism and maintaining a healthy nervous system.
Dietary Considerations
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Gluten-Free: Barley hulled contains gluten and is not suitable for individuals with celiac disease or those following a gluten-free diet. Always ensure that the product is certified gluten-free if necessary.
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Vegan-Friendly: Barley hulled is a plant-based ingredient and can be consumed by those following a vegan or vegetarian lifestyle.
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High in Fiber: Due to its high fiber content, barley hulled may be beneficial for those looking to improve their digestive health, though it is recommended to increase fiber intake gradually to avoid digestive discomfort.
How to Use Barley Hulled
Barley hulled can be cooked in a variety of ways. It’s most commonly used in soups, stews, and grain bowls, or it can be added to salads for a hearty and nutritious boost. It can also be used as a substitute for rice in some dishes or incorporated into baked goods like bread and muffins.
Conclusion
Barley hulled is an incredibly nutritious grain that offers a wealth of health benefits, from supporting digestive health to providing plant-based protein. It’s versatile in the kitchen and can be used in a wide range of dishes. Whether you’re looking to increase your fiber intake, boost your mineral levels, or enjoy a hearty, wholesome meal, barley hulled is a fantastic addition to your pantry.
