Barley Vs Brown Rice: Which Is Better?

We all know brown rice is the healthiest of its kind.

But the question is, does it stand up nutritionally against barley?

In the article “barley vs brown rice,” we’ll be doing a side-by-side comparison between these two grains so you know which is worth considering for your diet.

Let me give you a spoiler: brown rice would be preferable if you’re going on a gluten-free diet. That is because barley contains gluten.

Barley, however, contains twice as much calcium and fiber than brown rice, and about 30 percent fewer calories.

But which is healthier?

Both are healthy choices and equivalent in fat and protein content. But there is more to that. 

And we’ll go into more detail about the variations between white and brown rice below.

Barley Vs Brown Rice: Which Is Better?

Barley is a deliciously versatile cereal grain with a taste and texture similar to pasta and almonds.

It is a versatile grain because of its moderate, somewhat nutty flavor. Because it won’t overpower other flavors, it can be used in various ways.

Also, barley is available in various sizes and shapes in flaked, hulled, and pearled forms. It is available in bulk and pre-packaged forms.

Although its hue is a little lighter, it resembles wheat berries in terms of look.

In addition, barley is known for being a good source of fiber, phosphorus, copper, manganese, and selenium, in addition to its strong flavor.

On the other hand, the whole bran and germ layers of brown rice give the grain its distinctive tan color and make it a whole grain.

It has a more rigid texture, a nuttier flavor, and more fiber, vitamins, and minerals.

Brown rice is a flexible option because it comes in both lengthy and short-grain varieties.

Additionally, numerous packing sizes are offered, allowing you to select the option that best meets the requirements of your dining establishment.

You should be aware that barley takes much longer to cook than rice in terms of cooking time. As a result, you must consider this while arranging your menu.

While brown rice pairs well with soy sauce, dried basil, crushed ginger, or cayenne pepper, barley is typically used in stews and soups.

Barley is usually grown in regions with high temperatures. 

While brown rice is a type of grass called Oryza sativa that is typically grown in regions with warm climates.

The fact that barley is significantly more nutrient-dense than brown rice is one of the differences between barley and brown rice. Many of the same micronutrients that are present in brown rice are also present in barley.

The difference in fiber content is between 17 g of barley and 0.4 g of brown rice per 100 g. While brown rice has more folate, barley has more riboflavin, niacin, magnesium, and vitamin B complex.

Additionally, brown rice contains approximately five times as much folate and vitamin E. However, barley has 30% fewer calories and twice as much calcium and fiber. In terms of protein and fat content, the two are identical.

Barley has 0.8 g of sugar per 100 grams, and brown rice has 0.24 g of sugar per 100 grams, both of which have comparable sugar levels.

Like brown rice, barley is a fantastic source of protein and offers 262% more protein per 100 grams than brown rice (2.7 g vs. 9.9 g).

Furthermore, barley contains many carbohydrates, while brown rice contains 67% fewer—25.6 grams of total carbohydrates per 100 grams—than barley.

Read Also: Barley Vs Quinoa: Key Differences

Frequently Asked Questions

Where Is Brown Rice Mostly Grown?

I’d say, Asia Pacific. 

They have a significant portion of the world market for brown rice due to the presence of the largest producers and consumers of grain.

But about 90% of the world’s supply is produced by India, Thailand, Bangladesh, Pakistan, and Thailand —they are the world’s top exporters.

What’s The Best Place To Buy Barley?

There are several options available to you when purchasing barley. 

You can either place an online order from a retailer or purchase a bag of barley from your neighbourhood grocery store.

The local grocery store is where you should start looking for the best deals on barley. Grocery stores typically stock any bag of barley.

However, shopping online is preferable if you need access to a nearby food store because you can typically find higher-quality goods for less money.

Additionally, shopping online eliminates the inconvenience of driving to pick up your order because you can do it from the comfort of your home!

How Do You Keep The Barely?

Grain products often have a substantially longer shelf life than most foods, even if they are perishable like many other meals.

Purchasing appropriately packaged and firmly sealed grains is always desirable to ensure maximum freshness and reduce the probability of infestations.

Grain cans with tight-fitting lids are the best for preserving grain for home storage, especially when the can is kept in a cool, dry, and dark location.

How Do You Know Brown Rice Is Cooked?

It’s okay to have a tiny bit of water at the bottom, but if there is more than a tablespoon, drain it.

Check to see if all the water has been absorbed by lifting the lid. The rice should no longer be crunchy at this point but somewhat chewy and tender.


Given everything, there are two critical inquiries you ought to make for yourself. Is brown rice a healthy food? Is barley a healthy food?

“Yes” is the response to both of them. 

But barley is a more nutrient-dense alternative that is unquestionably healthier and beneficial for those looking to lose weight and those who struggle to regulate their blood sugar levels.

You should regularly eat both of these grains because they are beneficial additions to any wholesome diet, and it is preferable to consume a mix of both.