Does Barley or Oats Have More Beta-Glucan?

November 25, 2025 •

4 min read

According to a 2018 study, wild barley shows a higher beta-glucan content and variation compared to cultivated barley. When comparing common varieties, the question of whether barley or oats have more beta-glucan is complex, as the amount can vary significantly based on the cultivar and processing.

Quick Summary

The debate over which grain, barley or oats, contains more beta-glucan does not have a single answer; content varies by cultivar and processing. Barley can have a higher concentration overall, while oats typically contain more water-soluble beta-glucan, a key factor for its cholesterol-lowering effects.

Key Points

Barley May Have Higher Total Beta-Glucan: Some studies and varieties show that barley can contain a higher percentage of total beta-glucan compared to oats.
Oat Beta-Glucan is More Soluble: A crucial difference is that beta-glucan from oats is more water-soluble than that from barley, which is important for its cholesterol-lowering effects.
Molecular Weight Matters: Oat beta-glucan generally has a higher molecular weight than barley beta-glucan, contributing to higher viscosity in the gut.
Effectiveness Can Be Similar: Despite these structural differences, research shows that beta-glucan from both oats and barley can have a similar magnitude of cholesterol-lowering potency.
Variety and Processing are Key: The specific cultivar (variety) and how the grain is processed (e.g., whole grain vs. pearled) are significant factors influencing the final beta-glucan content in both grains.
Consistency is Crucial: Regular consumption of at least 3 grams of beta-glucan daily, from either source, is the most important factor for reaping the heart health benefits.

Understanding Beta-Glucan

Beta-glucan is a type of soluble dietary fiber known for its numerous health benefits, particularly its positive effects on heart health and blood sugar regulation. This polysaccharide is found in the cell walls of certain cereals, with oats and barley being the most prominent sources. Its ability to form a viscous gel in the gut is what drives many of its physiological effects, such as slowing down digestion, which helps control blood glucose levels and lower LDL ("bad") cholesterol. For a health claim, a daily intake of 3 grams of beta-glucan from oats or barley is recommended.

The Role of Beta-Glucan in Health

The health benefits of beta-glucan are not just about the quantity consumed but also its molecular properties, including its molecular weight and solubility. A higher molecular weight and water solubility typically lead to higher viscosity in the gut, which enhances its cholesterol-lowering potential. This is a critical point of comparison between oats and barley.

Factors Influencing Beta-Glucan Content

Several factors cause the beta-glucan content to vary wildly within both barley and oats, making a simple comparison difficult. These include:

Cultivar/Variety: Different varieties of barley and oats are bred for specific traits, and beta-glucan levels can be a major factor. Some varieties are specifically developed to be high in beta-glucan, such as BARLEYmax®.
Processing: How the grain is processed also plays a role. Hull-less varieties often have higher beta-glucan content compared to hulled ones. Furthermore, milling and processing can concentrate beta-glucan in certain fractions, like the bran.
Growing Conditions: Environmental factors during cultivation can also influence the final beta-glucan concentration.

Barley vs. Oats: The Beta-Glucan Comparison

While averages can provide a guideline, the nuance lies in the variability and the type of beta-glucan. On average, barley may contain a higher total amount of beta-glucan, but oat beta-glucan tends to be more water-soluble, which affects its efficacy in the body.

Beta-Glucan Comparison Table


Feature	Barley	Oats
Typical Beta-Glucan Content	5.0–11.0% (dry weight)	3.0–7.0% (dry weight)
Total Beta-Glucan	Can be higher, particularly in hull-less and waxy varieties.	Can be lower on average but is highly effective.
Water Solubility	Lower water-soluble fraction (around 15-20%).	Higher water-soluble fraction (almost 70%).
Molecular Weight	Generally lower molecular weight compared to oats.	Often higher molecular weight, contributing to higher viscosity.
Viscosity in Gut	Lower viscosity due to lower water solubility and molecular weight.	Higher viscosity, which is beneficial for cholesterol reduction.
Primary Health Benefit Focus	Cholesterol lowering and digestive health.	Heart health claims approved by regulatory bodies like the FDA and EFSA.

Which Grain is Best for Your Health Goals?

For most people, the health effects of beta-glucan from either oats or barley are comparable, especially when the required daily amount (e.g., 3 grams) is consumed. However, the physical form and variety matter. Oat products, like oatmeal and oat bran, have a high soluble beta-glucan fraction, making them very effective for improving cholesterol levels. Barley's efficacy is similar, and modern cultivated varieties, particularly the hull-less or waxy types, can offer very high beta-glucan levels. Pearled barley, while not a whole grain, still retains significant beta-glucan in its endosperm.

For those looking to maximize their intake, using high beta-glucan varieties of barley, like hull-less options, might be a good choice. However, the ease of incorporating oats into a daily diet (e.g., oatmeal for breakfast) makes it a very accessible and popular option. The key takeaway is to include either or both as part of a balanced, fiber-rich diet.

Versatile Ways to Incorporate Barley and Oats

Both grains can be integrated into your diet in various delicious ways to reap the beta-glucan benefits.

Breakfast: Classic oatmeal or adding pearled barley to your morning porridge. You can also mix both grains into a granola mix.
Baking: Use oat flour in muffins and pancakes, or add cooked barley to bread dough for a hearty texture.
Soups and Stews: Barley is a classic addition to beef stew, while oats can act as a thickener for creamy soups.
Salads: Cooked and cooled barley can serve as a base for a nutritious grain salad.
Side Dishes: Replace rice with cooked barley for a nutritious side dish.
Smoothies: A scoop of oat bran or fine oat flour can be blended into a smoothie for an easy beta-glucan boost.

Conclusion

While barley typically contains a higher total percentage of beta-glucan, the higher water-solubility of the beta-glucan found in oats means both can have comparable and potent cholesterol-lowering effects. The choice between barley and oats often comes down to personal taste preference and how they fit into your diet. Ultimately, incorporating either grain consistently is an excellent strategy for boosting your intake of this important soluble fiber and supporting your heart health. The health outcomes are more dependent on consistent consumption than on minor differences in average beta-glucan concentration.

For further reading on the structural and functional properties of beta-glucans in cereals, you can consult research articles available on reputable scientific platforms like PubMed.

Frequently Asked Questions

Beta-glucan is a type of soluble fiber found in high concentrations in oats and barley. It's beneficial because it forms a viscous gel in the digestive tract that helps lower LDL cholesterol and regulate blood sugar levels.

No, the beta-glucan content can vary significantly based on the grain's cultivar, environmental growing conditions, and how it is processed. For example, some specialized varieties are bred to have a higher content.

Oat beta-glucan is more water-soluble and generally has a higher molecular weight, creating higher viscosity in the gut, which is linked to effective cholesterol reduction. However, studies show that beta-glucan from both sources can have comparable cholesterol-lowering effects, especially when consumed in sufficient amounts.

Yes, it is possible to meet the recommended intake (e.g., 3 grams per day) through regular consumption of whole-grain oats or barley products, like oatmeal or pearled barley. Many packaged products will list the beta-glucan content.

While cholesterol-lowering is a primary and well-studied benefit, the beta-glucan in both grains also supports gut health by feeding beneficial bacteria and can contribute to better blood sugar control.

Cooking does not destroy beta-glucan. In fact, some processing methods, like cooking and extrusion, can increase the extractability and bioavailability of beta-glucan from the grain.

Hulled barley is a whole grain with more fiber overall. Pearled barley has its outer bran layer removed but still contains significant beta-glucan in its endosperm. Hull-less barley varieties are often bred for high beta-glucan content.