Barley, a highly nutritious and versatile grain, is often enjoyed in various dishes, from soups to salads. When pearled barley is cooked, it provides an excellent source of energy and essential nutrients. Below is a detailed breakdown of the nutritional values for 100 grams of cooked pearled barley:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 123 kcal |
| Protein | 2.26 g |
| Fat | 0.44 g |
| Saturated Fats | 0.093 g |
| Carbohydrates | 28.22 g |
| Fiber | 3.8 g |
| Sugar | 0.28 g |
| Calcium | 11.0 mg |
| Iron | 1.33 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 54.0 mg |
| Potassium | 93.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.82 mg |
| Copper | 0.105 mcg |
| Manganese | 0.259 mg |
| Selenium | 8.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.083 mg |
| Riboflavin (Vitamin B2) | 0.062 mg |
| Niacin (Vitamin B3) | 2.063 mg |
| Vitamin B6 | 0.115 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Barley contains gluten, making it unsuitable for individuals with celiac disease or those following a gluten-free diet. Always ensure to check for any potential allergens in packaged or processed barley products.
Dietary Preferences:
- Gluten: Contains gluten.
- Vegan & Vegetarian: Suitable for both vegan and vegetarian diets.
- Low in Saturated Fat: The low saturated fat content makes it a heart-healthy choice.
- High in Fiber: A great option for those looking to increase their fiber intake, supporting digestive health.
Advice:
Barley is a wonderful addition to a balanced diet, providing not only essential nutrients but also acting as a great source of fiber. It is particularly beneficial for heart health, supporting digestive function, and helping to maintain steady blood sugar levels. For those looking to incorporate more whole grains into their meals, barley offers a nutritious alternative to rice or pasta. You can enjoy it in a variety of dishes, such as salads, soups, or as a side dish to accompany meat or vegetable-based meals.
Conclusion:
Pearled barley is a wholesome, low-calorie, and nutrient-dense grain that can enhance the nutritional value of your meals. Whether you’re cooking it for its health benefits or enjoying its versatile taste, it remains a simple yet effective choice for a nutritious diet.