Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, 25 g | 27 | 0.8 | 0.1 | 5.6 |
| 100 g | 109 | 3.1 | 0.4 | 22.2 |
| Side serving, 150 g | 164 | 4.7 | 0.6 | 33.3 |
| Plate, 250 g | 273 | 7.8 | 1.0 | 55.5 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Boiled in water | 164 kcal |
| With butter (150 g and 10 g butter) | 239 kcal |
| With stewed canned meat | 255 kcal |
| Dry grain, 52 g (about 150 g cooked) | 164 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Selenium | 12.9 mcg | 18% |
| Manganese | 0.4 mg | 20% |
| Copper | 0.2 mg | 20% |
| Niacin (B3) | 3 mg | 15% |
| Iron | 2 mg | 14% |
Calories in dry and cooked pearl barley
Dry pearl barley has 315 kcal per 100 g: 9 g of protein, about 1 g of fat and 67 g of carbs. When cooked it absorbs a lot of water and roughly triples in volume, so 100 g of barley boiled in water has about 109 kcal. A 150 g side is 164 kcal, a 250 g plate 273. If you weigh the dry grain, use 315.
How much dry pearl barley to use
A 150 g serving takes about 52 g of dry grain. It is better to soak pearl barley for a few hours: it then cooks in 40-50 minutes instead of an hour and a half and turns out softer. A 200 ml glass holds about 180 g of barley, 567 kcal and three to four servings. Barley grits are the same grain, just cracked, and almost the same in calories.
Barley with butter and canned meat
A 10 g piece of butter turns a 150 g serving into 239 kcal. Barley with canned stewed meat, the classic army porridge, comes to about 170 kcal per 100 g because of the fat from the can. In rassolnik soup barley adds few calories: there is not much of it, and the broth and fried vegetables bring most of the calories.
What pearl barley is good for
Pearl barley is filling: it has lots of fiber, including beta-glucans like oats, so the porridge keeps hunger away for a long time. It also has selenium, copper, manganese and niacin. Barley is unfairly seen as canteen food, but as a side in a calorie deficit it is as good as buckwheat and cheaper. It does contain gluten, so it is not suitable for celiac disease.
How to count your serving
Weigh the dry grain and multiply by 3.15 or the cooked one by 1.09, counting butter and meat separately. If the barley is in soup or with canned meat, take a photo in MyFoodMate AI and the app counts the whole dish.