Grain

How much fiber is in barley?

Barley has 3 g of fiber per 1/2 cup cooked (79 g). That is 11% of the daily value and a good amount for a grain.

per 1/2 cup cooked

3.8g

per 100 g

11%

daily value

#13of 41

grains

Soluble vs insoluble

Soluble 0.8g 27% Insoluble 2.2g 73%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About barley and fiber

A half cup of cooked pearled barley provides 3 grams of fiber with a good share of soluble beta-glucan, the same cholesterol-lowering fiber found in oats. Hulled barley has more but takes longer to cook.

Counts toward plant diversityHigh FODMAP at this serving

How barley compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Granola	1/2 cup	3.5 g	7 g	13%
Popcorn	3 cups popped	3.5 g	14.6 g	13%
Whole Wheat Tortilla	1 tortilla	3.2 g	7.1 g	11%
Corn Tortilla	2 tortillas	3 g	6.3 g	11%
Sprouted Grain Bread	1 slice	3 g	8.8 g	11%
Wheat Bran	2 tbsp	3 g	42.9 g	11%
Barley	1/2 cup cooked	3 g	3.8 g	11%

All 41 grains ranked by fiber

Servings to reach a daily goal

9×

servings of barley to reach 25 g, the adequate intake for adult women

13×

servings of barley to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for barley

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Barley, pearled, raw	15.6 g	–	–
Barley, hulled	17.3 g	–	–
Barley, pearled, cooked	3.8 g	–	–
Barley	3.7 g	–	–
Bread, barley	4 g	–	–
Bread, barley, toasted	4.4 g	–	–

Frequently asked questions

How much fiber is in barley?

1/2 cup cooked of barley, about 79 grams, contains 3 grams of dietary fiber. That is 3.8 grams of fiber per 100 grams and 11% of the 28 gram daily value.

Is barley high in fiber?

Barley is a good source at 3 g per serving, ranking 13 of 41 grains in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in barley soluble or insoluble?

About 27% of the fiber in barley is soluble (0.8 g) and 73% is insoluble (2.2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of barley would reach a daily fiber goal?

It would take about 9 servings to reach 25 g (the adequate intake for adult women) and 13 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.