Barley groats – calories, nutritional values, types and curiosities

Barley groats most often selects groats in Polish cuisine. We choose it not only because of the taste and various applications, but also because of its nutritional value. 

The barley groats, as the name suggests, are produced from ordinary barley grain. We can meet five main types on the Polish market. For the production of barley groats, the grains are aligned, glassy, ​​with a thin husk, light endosperm and high protein content. Let’s find out a little more about this valuable porridge. 


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Types of barley groats 

The main Polish division includes 5 types of barley groats and we distinguish groats 

Honeymoon – this is all grain without husk. The hulled barley is relatively large; contains a lot of vitamins and minerals due to the fact that its grain is not divided into smaller parts. It is the most nutritious nutrition of all types of barley groats. 

Barley barley (pearl barley) – also contains whole grain, but has slightly less nutritional value, because before being released for production is dehusked and polished. 

Rural (broken) – it is simply crumbled hull. Countryside groats are not polished, thanks to which it retains its valuable nutritional values. It occurs in three types as fine, medium and thick. 

Perl (Masurian) – this is fragmented barley subjected to polishing. It occurs in three types as fine, medium and thick. 

Pearl roasted – it’s simply a broken pearl bar that is roasted. Groats are grounded to shorten the cooking time. 

Barley groats – nutritional and healing properties 

Pearl barley is a good source of vitamin B9 (folate ). Vitamin B9 corresponds to, among others for the proper functioning of the nervous system. It is particularly important for fetal development – deficiencies of vitamin B9 can lead to spina bifida or anencephaly. In addition, vitamin B9 supports digestive processes (it is involved in the formation of stomach acids). Barley groats are also a good source of other B vitamins, including vitamins B1, B2, B3, B5 and B6. Vitamin B1, also called thiamine, affects among others on the nerves. Its deficiencies can lead to depression, deterioration of memory in Alzheimer’s patients and the formation of nervous system disorders. It is worth knowing that even a small deficiency of thiamine can significantly affect your health. The main roles of vitamin B2 (riboflavin) are primarily the care for eyesight, proper functioning of the nervous system and the condition of the mucous membranes and skin. In addition, it also takes part in the transformation of proteins and carbohydrates. Vitamin B3 is also called niacin, and sometimes you can find it under the name of vitamin PP. It participates in metabolic changes aimed at energy release, participates in the formation of red blood cells, inhibits the toxic action of chemical compounds and drugs, regulates blood cholesterol levels, dilates blood vessels, has a beneficial effect on the nervous system and mental state, improves blood circulation and condition of hair. Vitamin B5 is involved in the synthesis of cholesterol in the body and has a significant impact on the condition of hair, skin and nails. Pantothenic acid deficiency leads to baldness, cracking of the corners of the mouth and irritability. Vitamin B6 protects the body against atherosclerosis, it also participates in the metabolism of carbohydrates. Its deficiency can lead to anemia. 

Barley groats are also a very good source of valuable minerals. You can find there, among others magnesium, phosphorus, selenium, iron, zinc, silicon, copper and manganese. Magnesium is a very important element that has many roles in the body – its deficiencies can lead to dizziness, muscle tremors, cartilage calcifications and decreased immunity. Phosphorus builds bones and teeth, but also affects the functioning of the nervous system. Selenium is a powerful antioxidant, also important for the functioning of the immune system and thyroid. Iron transports oxygen to cells and has antioxidant activity. Its deficiencies can lead to anemia. Zinc is an important element for the health of hair, skin and nails; it is also important for the proper functioning of the immune system. Silicon is a mineral that is rarely found in food, which is responsible for the connective tissue from which tendons, mucous membranes, walls of blood vessels, heart valves, skin and osteoarticular system are built. Copper, like iron, is involved in the transport of oxygen, and in addition has a large impact on the brain. Manganese, in turn, builds bones and affects the production of thyroxine. Its deficiency is associated with osteoporosis, fatigue and dysregulation of the thyroid function. 

Barley groats are also a very good source of dietary fiber. Fiber facilitates defecation and affects the stabilization of blood glucose. In addition, it accelerates the removal of toxins from the body. Barley groats are also a very good source of valuable beta glucan (it is a component of the above-mentioned fiber), which is characterized by high biological activity and contributes to min. to lower LDL cholesterol in the blood and help normalize the level of glucose in the blood. 

On the basis of its nutritional values ​​and health properties, barley kasha can be especially recommended to people 

– which have elevated levels of LDL cholesterol and struggle with atherosclerosis 

– with vision problems, skin problems and problems with hair 

– diabetes 

– living under stress 

– slimming 

Comparison of calories and nutritional values ​​of pearl barley barley – uncooked (dry) and boiled 

The values ​​per 100 g of the product 

Ingredient Barley groats, uncooked barley 

Pearl barley with boiled pearl 

Calories (energy value) 354 kcal / 1481 kJ 

123 kcal / 515 kJ 

Protein 12.48 g 

Total fat 2.30 g 

Carbohydrates 73.48 g 

Dietary fiber 17.3 g 

Calcium 33 mg 

Iron 3.60 mg 

Magnesium 133 mg 

Phosphorus 264 mg 

Potassium 452 mg 

Sodium 12 mg 

The use of barley groats in the kitchen 

Wheat barley is most often associated with us as an indispensable component of krupnik, but it is not its only use. Barley groats is an addition to meat and vegetarian dishes. It is used for desserts, milk soups, casseroles, stuffing stuffed cabbage rolls and pancakes, stuffing vegetables (eg peppers or aubergine). It is an indispensable ingredient of Roman roast. Uncooked groats are added to the meats during stewing. 


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