KETO VERDICTAVOID
Barley is not keto-friendly. At ~62g net carbs per 100g (dry, pearled), even small portions will overwhelm a strict keto carb budget. Choose low-carb substitutes instead.
Is Barley Keto?
Other
Barley is not keto-friendly. At ~62g net carbs per 100g (dry, pearled), even small portions will overwhelm a strict keto carb budget. Choose low-carb substitutes instead.
- Net carbs (100g)62.1g
- Protein (100g)12g
- Fat (100g)2.3g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
62.1g
Total Carbs
77.7g
Fiber
15.6g
Protein
12g
Fat
2.3g
Calories
354
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for ketogenic diets due to very high net carbs (~62g/100g dry)
- High starch load rapidly exceeds typical 20–30g/day keto limits
- Fiber content does not offset the overall carb burden
- Minimal fat and modest protein—poor keto macro profile
- Use low-carb alternatives (e.g., riced-cauliflower, konjac-rice)
HEALTH BENEFITS
- Rich in beta-glucan fiber that may support healthy cholesterol (for non-keto diets)
- Provides B vitamins (thiamine, niacin) and minerals like manganese/selenium
- Contains polyphenols with antioxidant activity
- Can support digestive health in higher-carb dietary patterns
- Whole-grain option for non-keto eating styles
PREPARATION SUGGESTIONS
BARLEY SOUP (NON-KETO)
Traditional soups with vegetables and broth—best reserved for non-keto days.
RISOTTO-STYLE (NON-KETO)
Simmer in stock with aromatics for a creamy grain dish.
SIDE GRAIN (NON-KETO)
Serve alongside proteins in balanced higher-carb meals.
PILAF (NON-KETO)
Toast in fat, then cook with broth and herbs for a classic pilaf.
BARLEY WATER (NON-KETO)
Simmer to make a traditional beverage; sweeteners raise carbs further.
KETO SWAP
Replicate texture using riced-cauliflower or konjac-rice in soups and pilafs.