Hulled Barley: Nutrition Facts and Health Benefits

Barley is one of the world’s oldest cultivated grains and is increasingly celebrated for its nutritional density and unique health-promoting properties. While both hulled and hull-less (also called naked) barley are consumed worldwide, hulled barley preserves the bran and germ, making it a powerhouse of fiber, protein, vitamins, minerals, and phytonutrients. In this article, we’ll explore the comprehensive nutrition facts and science-backed health benefits of hulled barley, helping you make informed choices about incorporating this ancient grain into your diet.

Hulled Barley Nutrition Facts

Hulled barley stands out among whole grains for its robust nutritional profile. Unlike pearled or processed barley, hulled barley retains its bran layer, offering a richer supply of dietary fiber, protein, and essential micronutrients. If you’re seeking a grain that delivers more than just carbohydrates, hulled barley deserves a place on your plate.

Table 1: Core Nutritional Components of Hulled Barley

Protein and Amino Acids

Hulled barley provides a substantial protein content, typically ranging from 9% to 15.3%. The protein is of good biological quality, containing all essential amino acids, though lysine is the limiting amino acid in most varieties (1, 2, 4). The quality of barley protein is often measured using chemical score (CS), essential amino acid index (EAAI), and biological value (BV), and studies have found these values to be favorable for human nutrition (1, 4).

• Amino Acid Profile: While protein quality varies by variety, hulled barley is generally higher in protein than most refined grains but slightly lower in lysine compared to hull-less barley (4, 3).
• Digestibility: Protein digestibility is influenced by the fiber content; higher insoluble fiber can decrease digestibility (4).

Dietary Fiber and β-Glucan

One of the standout features of hulled barley is its high dietary fiber content, especially insoluble fiber such as arabinoxylans and lignin, but also a significant proportion of soluble fiber—mainly β-glucan (1, 4, 5, 9).

• Insoluble Fiber: Supports digestive health and regularity. Hulled barley contains more insoluble fiber than hull-less barley (4).
• Soluble Fiber (β-Glucan): Proven to help regulate cholesterol and blood glucose, β-glucan is a key reason why barley is recommended for heart health (5, 9).

Carbohydrates and Starch

Starch is the main carbohydrate in hulled barley, accounting for about 55–65% of its weight (1, 2, 5). Higher-protein varieties tend to have lower starch content (1).

Fats

Barley is low in fat (1.5–2.5%), with most of the fat being healthy unsaturated fatty acids (2).

Micronutrients: Minerals and Vitamins

Hulled barley is a valuable source of minerals such as calcium, iron, zinc, and magnesium (2, 5). However, the presence of antinutritional factors like phytic acid can reduce the bioavailability of some minerals (2).

• Vitamins: Rich in B-complex vitamins, notably B1 (thiamine), B3 (niacin), and B6 (pyridoxine), which are concentrated in the bran and germ (5, 9).

Phytonutrients: Phenolics and Antioxidants

Hulled barley is abundant in phenolic compounds and flavonoids, particularly in the bran (6, 8). These compounds contribute to the grain’s antioxidant capacity and may help reduce inflammation and oxidative stress.

• Ferulic and Sinapic Acids: Major contributors to antioxidant activity (5, 8).
• Antioxidant Activity: Significantly higher in hulled barley than in pearled or processed barley (6).

Hulled Barley Health Benefits

Beyond its impressive nutrition numbers, hulled barley offers an array of health benefits that are increasingly supported by scientific research. From digestive wellness to cardiovascular protection and blood sugar management, hulled barley earns its place as a functional food.

Table 2: Overview of Key Health Benefits of Hulled Barley

Heart Health and Cholesterol Reduction

Hulled barley is rich in β-glucan, a soluble fiber shown to reduce total and LDL cholesterol levels. Regular intake of barley contributes to the maintenance of normal blood cholesterol, which is a known factor in heart disease prevention (5, 6, 9).

• β-Glucan Mechanism: Forms a viscous gel in the gut, trapping cholesterol and bile acids, limiting their absorption (5, 9).
• Antioxidants: Polyphenols and flavonoids in barley help reduce oxidative stress, further supporting cardiovascular health (6, 8).

Blood Sugar Regulation

Barley’s combination of soluble and insoluble fiber slows the absorption of carbohydrates, leading to more stable blood sugar levels and improved insulin response (9).

• Low Glycemic Index: Foods high in β-glucan, like hulled barley, have a lower glycemic index, making them suitable for people with diabetes or those managing blood sugar (9).
• Amylase Inhibitors: Some varieties possess amylase inhibitors, which may further limit starch breakdown and glucose spikes (2).

Digestive Wellness

The high content of both insoluble and soluble dietary fiber promotes healthy digestion and regular bowel movements (4, 7, 9).

• Prebiotic Effects: Hulled barley’s fiber and phenolic compounds feed beneficial gut bacteria, particularly Bifidobacterium, which play a role in gut health and immune function (7).
• Short Chain Fatty Acids (SCFAs): Fermentation of barley fiber in the colon leads to SCFA production, linked to colon health and reduced risk of colorectal cancer (7, 9).

Mineral and Micronutrient Support

Barley is a good source of essential minerals such as calcium, iron, zinc, and magnesium, supporting bone health, energy metabolism, and immune function (2, 5).

• Bioavailability Limitations: The presence of phytic acid and polyphenols can reduce mineral absorption, but processing and preparation methods (such as soaking or fermentation) can help mitigate this effect (2).

Antioxidant and Anti-Inflammatory Properties

Hulled barley is notably high in phenolic compounds and flavonoids, especially in more pigmented varieties (6, 8).

• Protecting Against Oxidative Stress: The antioxidant activity of barley, especially in the bran, may help protect cells from damage, reduce inflammation, and lower risk of chronic diseases (6, 8).
• Bioaccessibility: Phenolics linked to dietary fiber are slowly released during digestion, maintaining antioxidant activity in the body (8).

Weight Management and Satiety

Barley’s high fiber content contributes to feelings of fullness, which can help regulate calorie intake and support healthy weight management (4, 9).

• Satiety: Soluble fiber slows gastric emptying, prolonging satiety after meals.
• Low Fat, Nutrient Dense: Provides substantial nutrition with few calories from fat (2, 4).

Other Considerations

• Processing Effects: While hulled barley retains more of its nutrients, processing (such as pearling) can reduce fiber and antioxidant content (6, 9).
• Varietal Differences: Nutrient composition and health effects can vary between barley varieties, influenced by genetics and growing conditions (1, 2, 4, 5).
• Anti-nutritional Factors: While phytic acid and polyphenols can limit mineral absorption, they also exhibit antioxidant properties (2, 5, 8).

Conclusion

Hulled barley is much more than a traditional staple—it’s a modern supergrain, rich in nutrients and brimming with health benefits. Whether you’re seeking better heart health, improved digestion, or simply a more nutritious whole grain, hulled barley is a versatile and evidence-backed choice.

Key Takeaways:

• Hulled barley offers a robust nutritional profile: high in protein, fiber (especially β-glucan), essential minerals, B vitamins, and antioxidants (1, 2, 4, 5, 6, 8, 9).
• Its health benefits include lowering cholesterol, improving blood sugar control, supporting digestive wellness, providing antioxidants, and promoting satiety (4, 5, 6, 7, 8, 9).
• The presence of anti-nutritional factors may impact mineral absorption, but this is balanced by the potential health-promoting effects of these compounds (2, 5, 8).
• Hulled barley's fiber and phytonutrient content support a healthy gut microbiome, adding to its value as a functional food (7, 8, 9).
• Regular inclusion of hulled barley in your diet can be a delicious and practical way to boost your overall health with whole grain nutrition.

Whether in soups, stews, salads, or as a rice substitute, hulled barley is a flavorful and nourishing addition to any whole foods diet.