Barley (Pearled Raw)
Barley, in its raw pearled form, is a versatile and nutritious grain that has been a staple in various cuisines worldwide for centuries. Known for its chewy texture and nutty flavor, it is often used in soups, stews, salads, and as a rice alternative. Pearled barley is the result of polishing the barley grain, removing its outer husk, leaving behind a smooth, rounded appearance. It’s rich in fiber and essential nutrients, making it a fantastic addition to a balanced diet.
Nutritional Information per 100g of Barley (Pearled Raw):
| Nutrient | Amount |
|---|---|
| Energy | 352 kcal |
| Protein | 9.91 g |
| Fat | 1.16 g |
| Saturated Fat | 0.244 g |
| Carbohydrate | 77.72 g |
| Fiber | 15.6 g |
| Sugar | 0.8 g |
| Calcium | 29.0 mg |
| Iron | 2.5 mg |
| Magnesium | 79.0 mg |
| Phosphorus | 221.0 mg |
| Potassium | 280.0 mg |
| Sodium | 9.0 mg |
| Zinc | 2.13 mg |
| Copper | 0.42 µg |
| Manganese | 1.322 mg |
| Selenium | 37.7 µg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.191 mg |
| Riboflavin (B2) | 0.114 mg |
| Niacin (B3) | 4.604 mg |
| Vitamin B6 | 0.26 mg |
| Folate | 23.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 1.0 µg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Barley is naturally free of dairy, gluten, nuts, and eggs; however, it does contain gluten, so it is not suitable for individuals with celiac disease or gluten sensitivity. Cross-contamination may also occur in environments where barley is processed alongside other gluten-containing grains.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: No (contains gluten)
- Low-Carb: No (high in carbohydrates)
- High-Fiber: Yes (15.6g of fiber per 100g)
Usage and Tips:
Barley can be incorporated into a variety of dishes, offering a hearty, nutritious base. It can be used in soups, stews, salads, or as a side dish to meats and vegetables. When cooking barley, be sure to rinse it thoroughly and cook it in a generous amount of water or broth to enhance its natural flavor and texture.
Barley is an excellent source of soluble and insoluble fiber, making it beneficial for digestive health. It also provides important minerals like magnesium, phosphorus, and potassium, which contribute to bone and cardiovascular health. Its low fat and high fiber content can aid in weight management, making it an ideal choice for health-conscious individuals.
Conclusion:
Pearled barley is an affordable, nutrient-dense grain that is easy to prepare and incredibly versatile. Whether you’re looking to add more fiber to your diet or need a hearty grain for your recipes, barley is a great option. It combines flavor and nutrition, making it a valuable addition to any meal. Keep in mind that while it’s not suitable for those on a gluten-free diet, it remains an excellent choice for most other dietary preferences.
