Is Barley High in Carbs? A Comprehensive Look at Its Nutritional Profile

November 13, 2025 •

4 min read

According to Food Struct, a 100g serving of cooked pearled barley contains 28.3 grams of carbohydrates, indicating a moderate to high carb content. For those asking, "is barley high in carbs?", the answer is nuanced, as its high fiber and processing level significantly impact its effect on the body.

Quick Summary

Barley is a grain with a substantial carbohydrate count, but its impact is moderated by high fiber, particularly in the hulled variety. The result is a low glycemic index, which helps regulate blood sugar, making it a healthful grain when consumed in moderation.

Key Points

Not a 'Low Carb' Food: Barley has a high total carbohydrate count, but its fiber content differentiates it from refined carbs.
Hulled is Healthier: Hulled barley is a whole grain rich in fiber, unlike pearled barley which has a lower fiber and nutrient density.
Low Glycemic Index: Its high fiber, particularly beta-glucan, gives barley a low glycemic index, resulting in a slower release of sugar into the bloodstream.
Aids in Weight Management: The high fiber in barley increases feelings of fullness, which can help manage appetite and promote weight loss.
Benefits Blood Sugar and Heart Health: Barley's soluble fiber can help lower cholesterol and regulate blood sugar levels, reducing the risk of heart disease and type 2 diabetes.
A Versatile Ingredient: Barley can be easily incorporated into many meals, from soups and stews to salads and breakfast porridge.

The Carb Count: What to Know About Barley

When evaluating if barley is high in carbs, it's essential to understand that the answer isn't a simple yes or no. The total carbohydrate content is relatively high, but a significant portion comes from dietary fiber. This means the body digests it slowly, avoiding rapid blood sugar spikes. Furthermore, the processing method, specifically whether it is hulled or pearled, plays a critical role in its nutritional value, including its carbohydrate load.

Hulled vs. Pearled: A Comparison

Barley is available in different forms, and the level of processing greatly affects its fiber and nutrient content. Hulled barley is the least processed, with only the outer inedible husk removed, leaving the nutritious bran and germ intact. Pearled barley, the most common form, is polished to remove the bran and sometimes the germ, which reduces its fiber but also its nutrient density.

Nutritional Comparison of Hulled and Pearled Barley


Feature	Hulled Barley (per 100g uncooked)	Pearled Barley (per 100g uncooked)
Processing	Minimally processed (whole grain)	Polished (not whole grain)
Carbohydrates	~73.5g	~77.7g
Dietary Fiber	~17.3g	~15.6g
β-Glucan	Higher Content	Lower Content
Glycemic Index	Low (GI 21–30)	Moderate (GI 58)
Cooking Time	Longer	Shorter

The Impact of Fiber on Net Carbs

The concept of net carbs is crucial for understanding barley's true impact on your blood sugar. Net carbs are the total carbohydrates minus the dietary fiber. Since fiber is indigestible, it does not contribute to a rise in blood glucose levels. The high fiber content in hulled barley, particularly the soluble fiber known as beta-glucan, helps slow digestion and the absorption of sugars into the bloodstream. This is why barley has a low glycemic index, even with its high total carb count.

The Benefits of Barley's High Fiber Content

Promotes satiety: The fiber in barley, especially beta-glucan, forms a gel-like substance in the gut, which helps you feel full longer and can aid in weight loss.
Supports digestive health: Insoluble fiber adds bulk to stool and promotes regular bowel movements, preventing constipation. Soluble fiber feeds beneficial gut bacteria, which produce short-chain fatty acids that reduce inflammation.
Manages blood sugar: By slowing down the absorption of carbohydrates, barley helps prevent the rapid spikes in blood sugar and insulin that can contribute to type 2 diabetes.
Lowers cholesterol: Beta-glucan binds to bile acids, which are then excreted, forcing the liver to use more cholesterol to produce new ones, thereby reducing blood cholesterol levels.

How Barley Compares to Other Grains

When considering grains for a controlled carb diet, barley is a strong contender. While not as low in net carbs as some other options, its nutritional benefits make it a great choice. In comparison to quinoa, barley has more total carbohydrates but also more dietary fiber per serving. In contrast, refined grains like white rice are significantly higher in net carbs because they lack the fiber found in whole grains like barley. A cooked cup of wild rice is a better option for those seeking the absolute lowest carb count among grains. For those managing blood sugar, barley's low glycemic index is particularly advantageous when compared to grains with a higher GI.

Tips for Incorporating Barley into a Balanced Diet

Adding barley to your diet is both simple and beneficial. For maximum health benefits, opt for hulled barley over pearled. You can use it as a versatile and nutritious substitute for other grains in a variety of dishes. Here are some ideas:

In soups and stews: Its chewy texture holds up well and adds substance to brothy dishes.
As a side dish: Prepare it as a pilaf, adding toasted nuts and dried fruits for extra flavor.
In salads: Cooked and cooled barley makes a great base for a hearty salad.
Breakfast cereal: Use barley flakes as a warm breakfast porridge, similar to oatmeal, topped with fruit and nuts.
In baked goods: Add cooked barley to bread or muffins for a nutty flavor and boost of fiber.

Conclusion: A High-Carb Grain with Healthful Benefits

While barley contains a high number of total carbohydrates, its rich dietary fiber content significantly lowers its net carb value and makes it a low-glycemic food. This is particularly true for hulled barley, the whole grain form. The fiber, especially beta-glucan, helps regulate blood sugar, promotes satiety, and improves digestive and heart health. When consumed in moderation as part of a balanced diet, barley is a healthy grain that offers substantial nutritional benefits despite its carb count.

For more information on the specific benefits of beta-glucan fiber in barley, consider reviewing the research at Healthline: 9 Impressive Health Benefits of Barley.

Frequently Asked Questions

No, due to its high total carbohydrate content, barley is not suitable for ketogenic or very low-carb diets. While its high fiber reduces the net carb impact, its overall carb load is too high for these restrictive diets.

The fiber in barley is largely indigestible and does not raise blood sugar, effectively lowering its net carb count. This high fiber content gives barley a low glycemic index and promotes a slow, steady release of energy.

Hulled barley is a whole grain with only the inedible outer husk removed, retaining its nutritious bran and germ. Pearled barley is further processed to remove the bran, which diminishes its fiber and nutrient content.

Yes, barley can be a good choice for people with diabetes due to its low glycemic index. The soluble fiber, beta-glucan, slows sugar absorption and helps manage blood glucose and insulin levels.

While both contain carbohydrates, barley generally has more dietary fiber than brown or white rice, leading to a lower glycemic response. Hulled barley offers a superior nutritional profile compared to most rice varieties.

Yes, barley's high fiber content promotes feelings of fullness and reduces hunger, which can lead to reduced calorie intake and support weight loss goals. Studies have also linked soluble fiber to a reduction in belly fat.

For the most nutrition, use hulled barley. Soaking it before cooking can shorten the cooking time and potentially enhance nutrient absorption. Use it in recipes where you would normally use other grains, such as in soups, salads, or as a pilaf.