Which Has Less Carbs: Rice or Barley?

January 13, 2026 •

4 min read

According to the USDA, one cup of cooked barley contains less net carbohydrates and significantly more dietary fiber than a comparable serving of cooked white rice. This fact is a key consideration for anyone monitoring their carb intake and choosing between these two common grains.

Quick Summary

This article analyzes the carbohydrate content of rice and barley, comparing total carbs, dietary fiber, and net carbs in both cooked and uncooked forms. It also examines their glycemic index, nutritional differences, and impact on weight management to help you determine the better choice for your specific health goals.

Key Points

Barley has fewer net carbs: Although total carbohydrate counts are similar in the uncooked grains, barley has fewer net carbs than rice once cooked due to its much higher fiber content.
Fiber is the key difference: The high dietary fiber in barley is the primary reason it has less impact on blood sugar compared to rice, leading to better satiety and less carb absorption.
Barley has a lower glycemic index: Barley's low GI makes it a superior option for blood sugar management, particularly for those with diabetes.
Rice is a gluten-free alternative: Individuals with celiac disease or gluten sensitivity must avoid barley, but rice is a safe, gluten-free choice.
Consider digestive health: While barley's fiber is beneficial for many, its FODMAP content can be problematic for those with IBS, who might find white rice easier to digest.
Both grains are nutritious: Both barley and rice offer distinct nutritional profiles, and variety is key to a balanced diet.

Understanding Carbohydrates in Grains

When comparing grains like rice and barley, it's essential to look beyond just the total carbohydrate count. The type and amount of carbohydrates—specifically dietary fiber—play a significant role in how our bodies process them. Dietary fiber is a non-digestible carbohydrate that slows digestion, helps regulate blood sugar, and promotes a feeling of fullness. Net carbs are calculated by subtracting the fiber content from the total carbohydrates, giving a more accurate picture of the carbs that impact blood sugar levels. For those on a low-carb diet, net carbs are often the most important metric to consider.

Comparing Total Carbs: Uncooked vs. Cooked

One of the most common points of confusion when comparing grain nutrition is whether the data refers to the raw, uncooked grain or the finished, cooked product. Cooking grains changes their nutritional profile significantly, primarily by adding water, which increases volume and reduces the concentration of calories and macronutrients per serving.

Uncooked Grains: Uncooked, the total carbohydrate amounts for barley and rice can appear very similar. For example, 100g of uncooked brown rice has about 77.2g of carbs, while 100g of uncooked barley has about 78g of carbs. At this stage, the differences seem negligible.
Cooked Grains: Once cooked, the difference becomes clearer due to varying water absorption and fiber content. A 100g serving of cooked white rice has around 27.77g of net carbs, while a 100g serving of cooked hulled barley contains only about 24.42g of net carbs. This is because barley holds significantly more water and retains its high fiber content.

The Impact of Fiber and Net Carbs

The real nutritional difference lies in the fiber. Barley is a powerhouse of fiber, containing much more than even brown rice. This higher fiber content is what makes barley the winner for those watching their net carb intake. A cooked serving of barley will have a lower glycemic load and promote a longer-lasting feeling of satiety than white rice.

Glycemic Index and Health Effects

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Lower GI foods are often preferred for blood sugar management and weight control.

Barley: Hulled barley has a low glycemic index, often cited as being around 28. This is due to its high fiber content, which slows digestion and the release of glucose into the bloodstream.
Rice: The GI of rice varies depending on the type. White rice typically has a medium-to-high GI, while brown rice has a medium GI, higher than that of barley. For example, Jasmine rice can have a GI as high as 89, while long-grain white rice is around 62.

This difference means barley is a better choice for diabetics or individuals trying to manage blood sugar spikes.

Other Nutritional Considerations

Beyond carbohydrates, these grains have other notable differences that can influence your choice:

Gluten: Barley contains gluten, making it unsuitable for those with celiac disease or gluten sensitivities. Rice is naturally gluten-free.
Micronutrients: Barley is a richer source of various minerals, including iron, potassium, magnesium, and selenium. Brown rice can have higher levels of folate and vitamin E.
Digestion: The high fiber in barley can aid digestion for some, but its high FODMAP content may worsen symptoms for those with IBS. White rice, being low in fiber, is often recommended for sensitive digestive systems.

Nutritional Comparison Table


Feature	Cooked Barley (Hulled, 100g)	Cooked White Rice (100g)	Notes
Total Carbs	~28.22g	~28.17g	Very similar total carbs.
Dietary Fiber	~3.8g	~0.4g	Barley has significantly more fiber.
Net Carbs	~24.42g	~27.77g	Barley has fewer net carbs.
Protein	~2.26g	~2.69g	Rice is slightly higher in protein.
Calories	~123 kcal	~130 kcal	Calories are comparable.
Glycemic Index	Low (approx. 28)	Medium-High (varies by type)	Barley has a much lower GI.
Gluten	Yes (contains gluten)	No (naturally gluten-free)	Crucial for those with sensitivities.

Culinary Versatility and Taste

Beyond nutritional facts, the choice between rice and barley often comes down to their culinary uses and personal preference. Barley has a chewy texture and nutty flavor, making it excellent for hearty soups, stews, and salads. Rice is incredibly versatile, with different varieties lending themselves to various dishes, from pilafs and stir-fries to puddings. The culinary application should also be considered based on your health goals.

Weight Management and Satiety

For individuals focused on weight management, barley's high fiber content offers a distinct advantage. The fiber promotes a greater feeling of fullness for longer periods, which can help reduce overall calorie intake. While rice can also be part of a weight-loss diet, particularly brown rice, barley provides more sustained energy due to its slower digestion.

Conclusion: Which has less carbs?

When it comes to net carbohydrates, cooked barley is the clear winner over both white and brown rice due to its much higher dietary fiber content. This makes barley a better choice for those on a low-carb diet or anyone looking to manage their blood sugar levels more effectively. However, rice is a valuable option, especially for those on a gluten-free diet or with sensitive digestive systems. Ultimately, both grains offer distinct nutritional benefits, and the best choice depends on your specific dietary needs and health goals.

Disclaimer: The information provided here is for general knowledge and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet.

Frequently Asked Questions

Overall, barley is often considered healthier than rice, especially for blood sugar management, due to its higher fiber content and lower glycemic index. However, rice is a better option for gluten-free diets or those with sensitive digestion.

Barley has significantly more dietary fiber than rice. A 100g serving of cooked hulled barley contains around 3.8g of fiber, whereas cooked white rice has only about 0.4g.

No, barley is not suitable for a strict ketogenic (keto) diet. While it has fewer net carbs than white rice, its total carbohydrate count is still too high for the very low-carb requirements of a keto diet.

Yes, you can substitute barley for rice in many recipes, especially soups, stews, and side dishes. However, be mindful of its chewier texture and nuttier flavor, which will affect the final dish.

Hulled barley is a whole grain with only the outer husk removed, retaining more fiber and nutrients. Pearled barley has been polished to remove the bran layer, resulting in quicker cooking time but lower fiber content, though still more than white rice.

The main difference in net carbs comes from fiber. Barley's high fiber content (a carb that isn't fully digested) is subtracted from its total carbs, resulting in a lower net carb value compared to rice.

Barley is often considered better for weight loss because its high fiber content promotes satiety and keeps you feeling full longer, which can help with calorie control. However, the best grain for weight loss is ultimately part of a balanced, calorie-deficit diet.