Barley vs Lentil: Nutrition, Calories & Protein Compared



Barley - calories, kcal, weight, nutrition
Barley - calories, kcal, weight, nutrition

Barley vs Lentil
Nutrition Facts

Barley
Serving size:
  change
standard serving size (157g)tablespoon (10g)half cup (78.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Lentil
Serving size:
  change
handful (35g)tablespoon (15g)glass (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Barley vs Lentil 100g Compare


per 100gBarleyLentil
Calories354 116
Carbohydrates73.48 g20.13 g
Fat2.3 g0.38 g
Dietary fiber17.3 g7.9 g
Protein12.48 g9.02 g
Water9.44 g69.64 g
Calcium33 mg19 mg
Iron3.6 mg3.33 mg
Magnessium133 mg36 mg
Potassium452 mg369 mg
Sodium12 mg2 mg
Vitaminium A22 µg8 µg
Vitaminium B1 (Thiamine)0.646 mg0.169 mg
Vitaminium B2 (riboflavin)0.285 mg0.073 mg
Vitaminium B3 (Niacin)4.604 mg1.06 mg
Vitaminium B60.318 mg0.178 mg
Vitaminium B9 (Folic acid)0.019 mg0.181 mg
Vitaminium E0.57 mg0.11 mg
Vitaminium K0.002 µg0.002 µg

Discovering the Wonders of Barley and Lentils

When it comes to choosing nutritious ingredients for a healthy diet, barley and lentils both offer compelling benefits that might surprise you. Beyond their well-known roles in soups and stews, these ancient foods have a rich history and a plethora of health benefits. Let’s delve into the unique qualities and nutritional profiles of barley and lentils to understand how they can contribute to a balanced diet.

A Grain and a Legume with Ancient Roots

Barley, one of the oldest known cereal grains, has been cultivated for about 10,000 years. Historically, it served as a staple food in many cultures and was even used as currency. Its robust nature allows it to thrive in diverse climates, making it a vital crop worldwide. Lentils, on the other hand, are one of the oldest pulse crops, with records of their consumption dating back over 8,000 years in the Middle East. These small but mighty legumes were valued for their quick cooking time and nutritional powerhouse, even in ancient times.

Nutritional Benefits That Pack a Punch

When comparing the nutritional content of barley and lentils, it’s clear that both offer significant health benefits, albeit in different ways. Barley is a high-carbohydrate grain with an impressive amount of fiber (15.6g per 100g), which aids in digestion and helps maintain a healthy weight. It also contains a decent amount of protein (9.91g per 100g) and is low in fat. Lentils, while also being a good protein source (9.02g per 100g), stand out for their higher water content and lower calorie count, making them an excellent choice for weight management. They also offer more dietary fiber than most legumes, contributing to heart health and stable blood sugar levels.

Both barley and lentils contain essential minerals such as iron, magnesium, and potassium, which support overall health. Lentils edge out slightly in iron content, which is crucial for energy levels and combating fatigue. Barley, however, boasts a higher magnesium content, important for muscle function and bone health.

Culinary Versatility at Its Best

One of the most exciting aspects of barley and lentils is their culinary versatility. Barley’s nutty flavor and chewy texture make it an excellent addition to salads, soups, and even breakfast dishes. It can be used as a rice substitute in risottos or pilafs, offering a unique twist on traditional recipes. Lentils, with their earthy taste, are incredibly versatile in vegetarian and meat dishes alike. From hearty lentil stews and curries to refreshing salads and side dishes, lentils can adapt to any flavor profile.

Conclusion: A Place for Both in Your Diet

Choosing between barley and lentils doesn’t have to be an either/or decision. Both offer unique nutritional benefits and culinary possibilities that can enrich your diet. Whether you’re looking for a fiber-rich grain to keep you full longer or a protein-packed legume to add to your meals, incorporating these ancient foods into your diet can lead to a healthier, more varied eating plan. So why not experiment with both and discover the delicious and nutritious dishes you can create?

Barley 100g

354kcal

Calories source

  • 81% CARBS.
  • 14% PROTEIN
  • 6% FAT

Lentil 100g

116kcal

Calories source

  • 67% CARBS
  • 30% PROTEIN
  • 3% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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