Is Barley or Rice Healthier? A Full Nutritional Comparison

December 11, 2025 •

4 min read

According to the Food and Drug Administration, 95% of American adults do not consume enough fiber. Grains like barley and rice are staples in many diets, but understanding their nutritional profiles is key to making a healthier choice. While both offer valuable nutrients, key differences in fiber, protein, and other components can significantly impact your health.

Quick Summary

This article compares the nutritional differences between barley and rice, examining key factors like fiber content, glycemic index, and overall health benefits to help you choose the best option for your dietary needs.

Key Points

High Fiber Content: Hulled barley is significantly higher in dietary fiber, particularly beta-glucan, which aids digestion, promotes satiety, and helps manage weight.
Low Glycemic Index: With a GI of around 28, hulled barley is an excellent choice for stabilizing blood sugar levels and is often recommended for managing diabetes.
Mineral Richness: Hulled barley contains a wider range of minerals, including magnesium, iron, and potassium, than white rice, contributing to overall better health.
Gluten-Free Alternative: Rice is naturally gluten-free, making it the only option for individuals with celiac disease or gluten sensitivity, as barley contains gluten.
Arsenic Consideration: Brown rice, which is the whole-grain variety, can contain higher levels of inorganic arsenic than barley due to the way the plant absorbs it from the soil.
Dietary Balance: For maximum benefit, consider incorporating both grains into your diet, or choosing hulled barley for its fiber and low GI and brown rice for its gluten-free status and specific minerals.

What is Healthier: Barley or Rice?

Making informed dietary choices is crucial for maintaining good health. While both barley and rice serve as excellent sources of carbohydrates and energy, their nutritional compositions vary significantly. This guide provides a deep dive into what is healthier, barley or rice, analyzing their macronutrients, micronutrients, and suitability for different dietary needs.

Hulled vs. Pearled Barley

First, it's important to differentiate between the types of barley available. Hulled barley is a whole grain with only the inedible outer shell removed, leaving the bran and germ intact. This makes it the most nutritious form, retaining the highest levels of fiber, vitamins, and minerals. Pearled barley, which is more common in grocery stores, has been polished to remove some or all of the bran layer, reducing its nutritional content and cooking time. Unless otherwise specified, our comparison focuses on the healthier hulled barley and brown rice variants.

White vs. Brown Rice

The processing of rice also dictates its health benefits. Brown rice is a whole grain that retains its bran and germ, giving it a higher fiber and nutrient profile. White rice is the refined version, where the bran, germ, and most nutrients are removed during milling to extend its shelf life. While often enriched with some vitamins, it is less nutritious than brown rice.

Nutritional Showdown: Barley vs. Rice

To determine which grain is healthier, it's essential to compare them based on key nutritional factors.

Fiber Content: This is one of the most significant differences. Hulled barley is a fiber powerhouse, with around 17 grams of fiber per 100 grams (uncooked). A comparable serving of brown rice contains only about 3.5 grams of fiber. Barley's high fiber, particularly the soluble fiber beta-glucan, is excellent for digestive health, promoting satiety, and managing weight.

Protein: While both are good sources, hulled barley typically offers a slightly higher protein content per serving compared to brown rice. This makes barley a great option for vegetarians or anyone looking to increase their protein intake.

Glycemic Index (GI): This measures how quickly a food raises blood sugar levels. Barley has a notably low GI of around 28, meaning it leads to a slower, more stable release of sugar into the bloodstream. In contrast, brown rice has a higher GI of 66, and white rice can be even higher. This makes barley the superior choice for individuals managing diabetes or seeking better blood sugar control.

Vitamins and Minerals: While brown rice is richer in manganese and folate, hulled barley provides higher amounts of several key minerals, including magnesium, iron, zinc, and potassium. Both offer a good range of B vitamins, but the specific distribution varies.

Other Health Concerns: Rice is known to absorb inorganic arsenic from soil, which is primarily concentrated in the bran layer. This means brown rice can have higher levels of arsenic than white rice, a risk that should be considered. Barley does not share this concern. However, barley contains gluten and is therefore unsuitable for people with celiac disease or non-celiac gluten sensitivity, for whom rice is a safe, naturally gluten-free alternative.

Comparison Table: Hulled Barley vs. Brown Rice (per 100g, cooked)


Feature	Hulled Barley	Brown Rice	Winner	Notes
Dietary Fiber	3.8g	1.6g	Barley	Barley has significantly more fiber.
Calories	123 kcal	130 kcal	Barley	Slightly fewer calories per serving.
Protein	2.26g	2.69g	Rice	Rice offers a bit more protein.
Glycemic Index	Low (~28)	Medium (~66)	Barley	Better for blood sugar control.
Key Minerals	Magnesium, Iron, Zinc	Manganese, Selenium	Barley	Wider mineral variety in hulled barley.
Gluten Content	Contains Gluten	Gluten-Free	Rice	Safer for those with celiac disease.
Arsenic Risk	Very Low	Higher risk in brown rice bran	Barley	Lower heavy metal absorption risk.

Culinery Versatility

Both grains are incredibly versatile in the kitchen. Barley's chewy texture and nutty flavor make it ideal for hearty soups, stews, and salads. It can also be ground into flour for baking. Rice, with its milder flavor and wide variety of types, is a cornerstone of countless cuisines worldwide, from pilafs and risotto to stir-fries and bowls. Your culinary preference and intended use will play a role in which grain you choose.

Conclusion

In the debate of what is healthier, barley or rice, the answer is complex and depends on individual health goals. For most people, hulled barley is the clear winner due to its exceptionally high fiber content, low glycemic index, and superior mineral profile, all of which contribute to better digestive, cardiovascular, and blood sugar health. However, rice remains the healthiest choice for those needing a gluten-free option, individuals with IBS, or those who must avoid arsenic, with brown rice being preferable to white. The best strategy for a balanced diet is to consume a variety of both grains, allowing you to benefit from the unique strengths each offers. If you want to dive deeper into the benefits of incorporating different grains into your diet, consider consulting a registered dietitian or reviewing reputable nutritional studies for guidance on specific health concerns.

Reference: To learn more about the nutritional content of hulled barley and rice, refer to detailed databases provided by sources such as FoodStruct.

Frequently Asked Questions

Hulled barley is healthier because it is a whole grain that retains its nutrient-rich bran and germ layers. Pearled barley is processed to remove these layers, making it less nutritious, though it cooks faster.

Yes, brown rice is healthier than white rice. Brown rice is a whole grain that contains more fiber, vitamins, and minerals, as the bran and germ are not removed during processing.

Barley is significantly better for managing blood sugar due to its low glycemic index (GI of ~28) compared to brown rice (GI of ~66). Its high fiber content also slows down sugar absorption.

Yes, barley contains gluten and is not suitable for individuals with celiac disease or gluten intolerance. For those with gluten-related issues, rice is a safe alternative.

Beta-glucan is a type of soluble fiber found in high amounts in barley. It helps lower cholesterol, improves blood sugar control by slowing absorption, and boosts beneficial gut bacteria.

Yes, rice is known to absorb inorganic arsenic from the soil. Brown rice can have higher levels than white rice because arsenic is concentrated in the bran layer. Barley is not known to have this issue.

For many dishes, you can substitute barley for rice, but be mindful of the different cooking times and textures. Hulled barley has a longer cooking time and a chewier texture than most rice varieties.