Grains That Have Only the Husk or Hull Removed

December 22, 2025 •

4 min read

Over 90% of American adults don't consume the recommended daily amount of fiber, making whole grains a vital part of a healthy diet. Hulled grains are minimally processed versions of cereal seeds, with only the inedible outer layer taken off, leaving the nutritious bran and germ intact.

Quick Summary

Several grains undergo minimal processing where only the inedible outer husk is removed, preserving their whole-grain status and nutritional value. These include hulled barley, brown rice, whole oats (groats), hulled buckwheat, and certain types of millet, which retain their fiber, vitamins, and minerals.

Key Points

Hulled Grains vs. Refined Grains: Hulled grains only have the indigestible outer husk removed, preserving the nutritious bran and germ, while refined grains have these layers stripped away.
Hulled Barley: Also known as groats, this whole grain is chewy and rich in fiber, unlike the more processed pearled barley.
Brown Rice: Created by removing only the husk from the rice paddy, brown rice is a true whole grain rich in fiber and nutrients.
Whole Oats (Groats): The least processed form of oats, groats are whole and have only the outer hull removed, retaining all their nutritional value.
Hulled Buckwheat: A gluten-free fruit seed used like a grain, hulled buckwheat retains its nutty flavor and is a complete protein.
High Fiber Content: The bran left on hulled grains provides a significant amount of dietary fiber, which is crucial for digestion, heart health, and weight management.
Nutrient-Dense: Hulled grains are packed with vitamins (like B vitamins), minerals (iron, magnesium), and antioxidants that are lost in refined processing.
Longer Cooking Times: Due to their intact bran layer, hulled grains generally require more time and sometimes soaking to cook, but the rich texture is worth the effort.

Understanding the Difference: Hulled Grains vs. Refined

To understand what grains have only the husk or hull removed, it's essential to first differentiate between a whole grain and a refined grain. A whole grain contains three key parts: the bran, the germ, and the endosperm.

The Bran: The hard, outer layer of the grain, packed with fiber, B vitamins, and antioxidants.
The Germ: The nutrient-rich embryo of the grain, containing B vitamins, protein, minerals, and healthy fats.
The Endosperm: The germ's food supply, consisting mostly of starchy carbohydrates with some protein.

Refined grains, like white rice or pearled barley, have had the bran and germ removed, which strips them of most of their fiber and nutritional content. Hulled grains, by contrast, are whole grains because only the tough, inedible outer hull or husk is removed, leaving the valuable bran and germ intact. This minimal processing is what makes them a superior nutritional choice.

Key Examples of Hulled Grains

Several common and ancient grains are often available in their hulled, whole-grain form. These offer excellent nutritional benefits and unique flavors.

Hulled Barley

Hulled barley, also known as pot barley or barley groats, is a prime example of a minimally processed grain. Unlike the more common pearled barley, which has both the hull and the bran removed, hulled barley retains its high fiber content and nutty flavor. It has a chewy texture and takes longer to cook than pearled barley, making it excellent for hearty soups, stews, and grain salads. Its high beta-glucan fiber content has been linked to lowering cholesterol and improving blood sugar control.

Brown Rice

Brown rice is the classic example of a hulled grain. When rice is milled, only the indigestible outer husk is removed to produce brown rice. This leaves the bran and germ layers fully intact, which is why brown rice is considered a whole grain. White rice, in comparison, has had these layers stripped away. This minimal processing gives brown rice more fiber, vitamins, and minerals than its white counterpart.

Whole Oats (Groats)

Whole hulled oats, or oat groats, are the least processed form of oats, where only the inedible outer hull has been removed. They retain the bran, germ, and endosperm, making them chewy and nutritious. Groats are rich in soluble fiber and antioxidants, and while they require a longer cooking time than rolled oats, they offer the highest nutritional value.

Hulled Buckwheat (Groats)

Buckwheat is not a grain but a fruit seed, though it is used like a grain and is naturally gluten-free. When the inedible outer husk is removed, the inner seed is called a groat. These hulled groats are nutrient-dense, with a distinctive nutty flavor and a soft, porous texture when cooked. They are a complete protein source, providing all nine essential amino acids.

Hulled Millet

Millet is a group of small-seeded grasses that are often hulled for consumption. Similar to rice, the processing determines the type of millet. Hulled millet has only the tough outer husk removed, preserving the bran and germ. Unpolished or hulled millets have a higher nutritional value, including fiber and minerals, compared to polished millets where the bran has also been removed.

Comparison of Hulled Grains vs. Refined Grains


Feature	Hulled Grains (Whole Grains)	Refined Grains
Processing	Only the inedible outer hull is removed.	The hull, bran, and germ are all removed.
Nutritional Content	Retains all parts of the kernel, including fiber, vitamins, and minerals.	Lacks most of the fiber, vitamins, and minerals found in the bran and germ.
Taste & Texture	Chewier and heartier with a richer, nutty flavor.	Softer, milder texture and less flavor.
Cooking Time	Longer cooking time, often benefiting from a pre-soak.	Cooks much faster than its hulled counterpart.
Examples	Hulled Barley, Brown Rice, Whole Oats, Hulled Buckwheat, Hulled Millet.	Pearled Barley, White Rice, Polished Millet.
Health Benefits	Linked to reduced risk of heart disease, diabetes, and better digestion.	Lower in nutrients; provides quick energy spikes due to less fiber.

Practical Cooking Tips for Hulled Grains

Cooking with hulled grains can be slightly different from cooking with their refined counterparts. Here are some tips to help you get the best results:

Soaking: Many hulled grains, like hulled barley and oat groats, benefit from soaking overnight. This reduces the overall cooking time and can improve digestibility.
Water Ratio: The water-to-grain ratio varies, but a good starting point for many hulled grains is 3 parts water to 1 part grain. You can also use broth for added flavor.
Flavor Boosters: Toasting grains in a dry pan or with a little oil before adding liquid can bring out a richer, nuttier flavor profile.
Storage: Due to the higher oil content in the germ, hulled grains can go rancid faster than refined grains. Store them in an airtight container in a cool, dry place, or for longer storage, in the freezer.

Conclusion: The Nutritional Superiority of Hulled Grains

Hulled grains represent the ideal form of cereal consumption, offering the complete nutritional package of the whole grain with minimal processing. By leaving the bran and germ intact, they provide significantly more fiber, vitamins, and minerals than their refined counterparts. From the chewy texture of hulled barley in a winter stew to the nutty flavor of brown rice in a grain bowl, these minimally processed options are a simple and delicious way to increase your intake of essential nutrients. Making the switch to hulled grains is a small change with a significant impact on your overall health.

Visit the Whole Grains Council website for more information on whole grains.

Frequently Asked Questions

All hulled grains are whole grains, but not all whole grains are naturally hulled. A hulled grain is a whole grain that has undergone processing to remove only its inedible outer shell, leaving the bran, germ, and endosperm intact.

For common consumer rice, brown rice is the hulled version where only the husk is removed. White rice is further milled to remove the bran and germ.

Yes, but you will need to adjust the cooking time. Hulled barley is chewier and takes significantly longer to cook than pearled barley, which has less of the bran layer.

No. Hulled oats, or groats, are the intact whole oat kernels. Rolled oats are groats that have been steamed and flattened, which reduces their cooking time.

Buckwheat is a fruit seed, not a true cereal grain, but it is hulled for human consumption. The resulting product, called groats, is naturally gluten-free.

The longer cooking time is due to the presence of the fibrous bran layer. This tough outer coating requires more time for water to penetrate and soften the grain.

Not necessarily. Grains like barley and rye contain gluten, even in their hulled form. However, some hulled grains like brown rice, hulled millet, and buckwheat are naturally gluten-free.