Barley:a legacy from the Stone Age?
Barley Nutrition and Phytochemicals.:
Nutritional data for cooked barley is quite encouraging and just may inspire you to dash off to the market to buy some.
One cup (237 ml) of cooked pearled barley contains 193 calories, while the whole-grain (hulled) form contains 270 calories and contains as much protein as a cup (237 ml) of milk.
The protein content for pearled is 4 grams; the whole-grain has 7 grams. The pearled carries 44 grams of carbohydrates; the whole-grain has 59 grams.
Weighing in on the dietary fiber, pearled barley has 9 grams while the whole-grain ranks higher with 14 grams. Barley is an excellent source of soluble fiber helpful in lowering cholesterol and in preventing constipation.
The all-important minerals calcium, potassium, and phosphorous also find higher figures in the whole grain variety. The pearled form has 17 mg calcium, the whole-grain 26 mg. Phosphorous scores for the pearled barley show 85 mg with the whole-grain at 230 mg. Potassium content for the pearled form is 246 mg while the whole grain has 230 mg.
The difference is quite apparent. The whole-grain form rates higher in almost every nutrient comparison with the exception of sodium, thiamin, and niacin, where the pearled form is slightly higher. The only nutrients lacking in barley are vitamin C and vitamin B12.
Nutrition Chart:Pearled Barley/1/2 cup uncooked
Total fat (g) 1.2
Saturated fat (g) 0.2
Monounsaturated fat (g) 0.1
Polyunsaturated fat (g) 0.6
Dietary fiber (g) 16
Protein (g) 10
Carbohydrate (g) 78
Sodium (mg) 9
Thiamin (mg) 0.2
Niacin (mg) 4.6
Vitamin B6 (mg) 0.3
Iron (mg) 2.5
Magnesium (mg) 79
Manganese (mg) 1.3
Selenium (mcg) 38
Zinc (mg) 2.1
100g boiled pearl barley would provide:
6% RDA Vitamin B6
12% RDA Copper
10% RDA Zinc
15% RDA Phosphorus
Pot barley, also known as Scotch barley, has the outer husk and some of the bran removed. It requires overnight soaking, followed by 2-3hours cooking to make it tender.
Pearl barley - to make pearl barley the outer husk bran (and therefore many of the vitamins and minerals) are removed and grain is steamed, rounded and polished.
Barley flakes - to make barley flakes the grains are pressed and flattened.
- 1.Barley:a legacy from the Stone Age?
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