The New Complete Book of Food

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r Barley

See also Wheat Cereals.

Nutritional Profile

Energy value (calories per serving): Moderate

Protein: Moderate

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: B vitamins, folate

Major mineral contribution: Iron, potassium

About the Nutrients in This Food

Barley is a high-carbohydrate food, rich in starch and dietary fiber, particu-

larly pectins and soluble gums, including beta-glucans, the fiber that makes

cooked oatmeal sticky. The proteins in barley are incomplete, limited in the

essential amino acid lysine. Barley is a good source of the B vitamin folate.

One-half cup cooked barley has 4.5 grams dietary fiber and 12.5 mg

folate (3 percent of the RDA for healthy adults).

The Most Nutritious Way to Serve This Food

With a calcium-rich food and with a food such as legumes or meat, milk,

or eggs that supplies the lysine barley is missing.

Diets That May Restrict or Exclude This Food

Gluten-free diet

Buying This Food

Look for: Clean, tightly sealed boxes or plastic bags. Stains indicate that

something has spilled on the box and may have seeped through to con-

taminate the grain inside.

* Values are for pearled barley.