Barley glycemic index
Barley has a glycemic index of 30, which is low. A 150 g serving (about 1 cup cooked) has a glycemic load of 11 (medium).
Also known as: pearl barley, pearled barley
- Serving150 g
- Available carbs37 g
- Fiber5.7 g
- Sugars0.4 g
- Protein3.4 g
- Calories185 kcal
Serving: about 1 cup cooked.
What to know
Barley has the lowest GI of all common cereal grains, averaging 30 across 20 studies. Its beta-glucan fiber forms a gel that slows digestion. Try it in soups or instead of risotto rice.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 12 g | 4 | Low |
| 100 g | 24 g | 7 | Low |
| 150 g · about 1 cup cooked | 37 g | 11 | Medium |
| 300 g · double serving | 73 g | 22 | High |
What the studies found
The value of 30 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 28 studies. Results range from 21 to 66. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 21 · Sweden 1993
- 22 · Canada 1984
- 22 · Sweden 1993
- 23 · Canada 1985
- 24 · Canada 2012
- 25 · Canada 1999
- 26 · Canada 2012
- 26 · Sweden 1993
- 28 · Canada 2012
- 29 · Canada 2012
- 29 · Canada 1985
- 33 · Canada 2001
- 33 · Canada 1985
- 33 · Canada 1985
- 35 · Canada 2001
- 35 · UK 2005
- 35 · Korea 2018
- 35 · Sweden 2007
- 38 · Canada 2004
- 41 · Canada 2007
- 44 · Canada 2011
- 47 · Canada 2011
- 49 · Japan 2008
- 51 · Tunisia 1992
- 58 · Italy 2009
- 58 · Canada 2011
- 63 · Korea 2018
- 66 · Australia 1991
Barley compared with other grains & rice
Similar low-GI foods
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Frequently asked questions
Is barley low glycemic?
Yes. With a GI of 30, barley is in the low range (55 or less).
What is the glycemic load of barley?
A 150 g serving (about 1 cup cooked) has a glycemic load of 11, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat barley?
With a GI of 30 and a medium glycemic load per serving, barley can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in barley?
A 150 g serving has about 42 g of total carbohydrate, including 5.7 g of fiber, leaving 36.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 28.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 123 kcal | 185 kcal |
| Carbohydrates | 28 g | 42 g |
| Available carbs | 24 g | 37 g |
| Fiber | 3.8 g | 5.7 g |
| Sugars | 0.3 g | 0.4 g |
| Protein | 2.3 g | 3.4 g |
| Fat | 0.4 g | 0.7 g |
Source: USDA FoodData Central, Barley, pearled, cooked (SR Legacy, FDC 170285). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.