Barley Flour (or Meal) Nutritional Information
Barley flour, made from finely ground barley, is a highly nutritious ingredient often used in baking and cooking. It is a great alternative to regular wheat flour, providing a range of health benefits due to its high fiber and mineral content. Below is a detailed breakdown of its nutritional profile:
Nutritional Breakdown of Barley Flour (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 345 kcal |
| Protein | 10.5 g |
| Fat | 1.6 g |
| Saturated Fats | 0.335 g |
| Carbohydrates | 74.52 g |
| Fiber | 10.1 g |
| Sugar | 0.8 g |
| Calcium | 32 mg |
| Iron | 2.68 mg |
| Magnesium | 96 mg |
| Phosphorus | 296 mg |
| Potassium | 309 mg |
| Sodium | 4 mg |
| Zinc | 2.0 mg |
| Copper | 343 mcg |
| Manganese | 1.034 mg |
| Selenium | 37.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.37 mg |
| Riboflavin (B2) | 0.114 mg |
| Niacin (B3) | 6.269 mg |
| Vitamin B6 | 0.396 mg |
| Folate (B9) | 8 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.57 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Barley flour is rich in dietary fiber, which helps improve digestion and supports gut health. The fiber content also makes it a good choice for those looking to regulate their blood sugar levels or manage their weight, as it promotes feelings of fullness. Additionally, it is a good source of protein and contains essential vitamins and minerals, including B vitamins, iron, magnesium, and potassium, which are vital for energy production, bone health, and overall metabolic function.
Allergen Information:
Barley flour contains gluten, making it unsuitable for those with gluten intolerance or celiac disease. It is important to avoid barley flour if you are sensitive to gluten or have wheat allergies.
Dietary Preferences:
Barley flour can be a valuable ingredient for individuals following a vegetarian or vegan diet, as it provides essential nutrients like protein and fiber. However, those following a gluten-free diet should opt for alternative flours, such as rice or almond flour, to avoid gluten-related issues.
Cooking Tips and Usage:
Barley flour is versatile and can be used in various dishes, including breads, muffins, pancakes, and other baked goods. It imparts a mild, slightly nutty flavor to recipes and enhances the nutritional value of your meals. When substituting barley flour for wheat flour, you may need to adjust the liquid content in the recipe due to its high absorbency.
Conclusion:
Barley flour is a nutrient-dense option for individuals looking to incorporate whole grains into their diet. Its high fiber, protein, and mineral content make it a healthy addition to various recipes, while its mild flavor ensures that it complements a wide range of dishes. Whether you’re baking or cooking, barley flour can be a great way to enhance both the taste and nutritional value of your meals.
By adding barley flour to your pantry, you can enjoy its numerous health benefits and experiment with a range of delicious recipes.
