Home/Grains/Organic Barley Flakes
Back to Home
Organic Barley Flakes
Grains
Nutri-ScoreA

Organic Barley Flakes

Hordeum vulgare

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Organic Barley Flakes provides 354 kcal, 12.5g of protein, 73.5g of carbohydrates, and 17.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Organic barley flakes are a nutritious whole grain option, rich in fiber and essential nutrients, making them an excellent addition to a balanced diet.

Also known as:
Barley flakesRolled barley
Scientific NameHordeum vulgare
Region of OriginMiddle East
Popular Comparisons:
Organic Barley FlakesOrganic Barley FlakesVSAcorn Nut Leached FlourAcorn Nut Leached FlourOrganic Barley FlakesOrganic Barley FlakesVSAdlay MilletAdlay MilletOrganic Barley FlakesOrganic Barley FlakesVSAmaranthAmaranthOrganic Barley FlakesOrganic Barley FlakesVSAmaranth Bread LoafAmaranth Bread LoafOrganic Barley FlakesOrganic Barley FlakesVSAmaranth FlourAmaranth FlourOrganic Barley FlakesOrganic Barley FlakesVSGolden Organic Amaranth GrainGolden Organic Amaranth GrainOrganic Barley FlakesOrganic Barley FlakesVSOrganic Amaranth GrainOrganic Amaranth GrainOrganic Barley FlakesOrganic Barley FlakesVSArborio RiceArborio RiceOrganic Barley FlakesOrganic Barley FlakesVSArrowrootArrowrootOrganic Barley FlakesOrganic Barley FlakesVSMacrostachya OatMacrostachya Oat

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories354 kcal
Water
10%
Fiber17.3g
Total88.3g
Protein
12.5g(14%)
Fats
2.3g(3%)
Carbohydrates
73.5g(83%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.4 mg (33%)
Vitamin b3 (niacin)4.6 mg (29%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium79 mg (20%)
Phosphorus410 mg (58%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in dietary fiber, which promotes digestive health and helps maintain a healthy weight.
✓Rich in vitamins and minerals, particularly B vitamins and magnesium, which support energy metabolism and overall health.
✓Low glycemic index, making them a suitable choice for blood sugar management.
✓Contains antioxidants that may help reduce inflammation and protect against chronic diseases.

Possible Risks & Side Effects

!Individuals with gluten intolerance or celiac disease should avoid barley as it contains gluten.
!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.

How to Prepare & Consume

Best enjoyed cooked in porridge, added to soups, or used as a base for salads. Soaking before cooking can enhance digestibility.

Smart Selection & Storage

How to Select

Choose barley flakes that are organic and free from additives. Look for a fresh smell and avoid any packages with damaged seals.

How to Store

Store in an airtight container in a cool, dry place to maintain freshness and prevent spoilage.

Myths vs Realities

MythBarley flakes are the same as oatmeal.
RealityWhile both are whole grains, barley flakes are made from barley, whereas oatmeal is made from oats.
MythEating barley flakes will make you gain weight.
RealityBarley flakes can actually aid in weight loss due to their high fiber content, which promotes satiety.
MythBarley flakes are not nutritious.
RealityBarley flakes are highly nutritious, providing essential vitamins, minerals, and fiber.

Healthy Recipes

Savory Barley Flakes Breakfast Bowl

Start your day with a nutritious breakfast bowl featuring organic barley flakes, sautéed vegetables, and a poached egg for a protein boost.

Ingredients
  • 1 cup organic barley flakes
  • 2 cups water
  • 1 cup mixed bell peppers, diced
  • 1 cup spinach
  • 1 egg
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. 1. In a pot, bring water to a boil and add the organic barley flakes. Cook for 10-15 minutes until tender.
  2. 2. In a skillet, heat olive oil and sauté the bell peppers until soft, then add spinach until wilted.
  3. 3. Poach the egg in simmering water, and serve it on top of the barley flakes and sautéed vegetables, seasoned with salt and pepper.

Barley Flakes and Berry Smoothie

A refreshing smoothie that combines organic barley flakes with mixed berries and almond milk for a nutrient-packed drink.

Ingredients
  • 1/2 cup organic barley flakes
  • 1 cup mixed berries (fresh or frozen)
  • 1 cup almond milk
  • 1 tablespoon honey
  • 1 tablespoon chia seeds
Instructions
  1. 1. Blend the organic barley flakes and almond milk until smooth.
  2. 2. Add the mixed berries, honey, and chia seeds, then blend again until fully combined.
  3. 3. Serve immediately, garnished with a few whole berries on top.

Barley Flakes Salad with Avocado and Chickpeas

A hearty salad featuring organic barley flakes, creamy avocado, and protein-rich chickpeas, perfect for a light lunch.

Ingredients
  • 1 cup cooked organic barley flakes
  • 1 can chickpeas, rinsed and drained
  • 1 avocado, diced
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked barley flakes, chickpeas, avocado, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Barley Flakes Energy Bites

These no-bake energy bites made with organic barley flakes, nut butter, and honey are perfect for a quick snack or post-workout fuel.

Ingredients
  • 1 cup organic barley flakes
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a mixing bowl, combine organic barley flakes, almond butter, honey, chocolate chips, and shredded coconut.
  2. 2. Mix until well combined, then refrigerate for 30 minutes.
  3. 3. Roll the mixture into small balls and store in an airtight container in the fridge.

Barley Flakes Vegetable Soup

A comforting and nutritious vegetable soup enriched with organic barley flakes, perfect for a cozy dinner.

Ingredients
  • 1 cup organic barley flakes
  • 4 cups vegetable broth
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 1 cup zucchini, diced
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, bring vegetable broth to a boil and add the carrots, celery, and zucchini.
  2. 2. Stir in the organic barley flakes and thyme, then reduce heat and simmer for 30 minutes.
  3. 3. Season with salt and pepper, and serve hot.

Barley Flakes Pancakes

Fluffy pancakes made with organic barley flakes, perfect for a healthy breakfast or brunch option.

Ingredients
  • 1 cup organic barley flakes
  • 1 cup almond milk
  • 1 tablespoon baking powder
  • 1 tablespoon honey
  • 1 egg
  • 1/2 teaspoon vanilla extract
  • Coconut oil for cooking
Instructions
  1. 1. In a bowl, mix organic barley flakes, almond milk, baking powder, honey, egg, and vanilla extract until smooth.
  2. 2. Heat coconut oil in a skillet over medium heat, then pour batter to form pancakes.
  3. 3. Cook until bubbles form on the surface, flip, and cook until golden brown. Serve with fresh fruit.

Barley Flakes Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of organic barley flakes, black beans, and spices for a nutritious dinner.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked organic barley flakes
  • 1 can black beans, rinsed and drained
  • 1 cup corn
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1 cup salsa
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked barley flakes, black beans, corn, cumin, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers, place in a baking dish, and top with salsa. Bake for 25-30 minutes.

Barley Flakes and Mushroom Risotto

A creamy risotto made with organic barley flakes and mushrooms, offering a healthy twist on a classic dish.

Ingredients
  • 1 cup organic barley flakes
  • 4 cups vegetable broth
  • 1 cup mushrooms, sliced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Parmesan cheese for serving
Instructions
  1. 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
  2. 2. Add mushrooms and cook until soft, then stir in organic barley flakes.
  3. 3. Gradually add vegetable broth, stirring frequently until the barley is cooked and creamy. Serve with Parmesan cheese.

Barley Flakes Chocolate Chip Cookies

Delicious and chewy cookies made with organic barley flakes and dark chocolate chips, perfect for a healthy treat.

Ingredients
  • 1 cup organic barley flakes
  • 1/2 cup almond flour
  • 1/2 cup coconut sugar
  • 1/4 cup coconut oil, melted
  • 1 egg
  • 1/2 teaspoon baking soda
  • 1/2 cup dark chocolate chips
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix organic barley flakes, almond flour, coconut sugar, melted coconut oil, egg, and baking soda until combined.
  3. 3. Fold in dark chocolate chips, scoop onto the baking sheet, and bake for 10-12 minutes.

Frequently Asked Questions (FAQ)

What are barley flakes?

Barley flakes are made from steamed and flattened barley grains, retaining their nutritional value while being easy to cook.

How do I cook barley flakes?

To cook, combine 1 cup of barley flakes with 2 cups of water or milk, bring to a boil, then simmer for about 10-15 minutes.

Are barley flakes gluten-free?

No, barley flakes contain gluten and are not suitable for those with gluten intolerance or celiac disease.

Can I use barley flakes in baking?

Yes, barley flakes can be used in baking to add texture and nutrition to breads, muffins, and cookies.

What is the shelf life of barley flakes?

When stored in a cool, dry place, barley flakes can last up to 6-12 months.

Are barley flakes good for weight loss?

Yes, their high fiber content can help you feel full longer, aiding in weight management.

Can I eat barley flakes raw?

While they can be eaten raw, cooking them enhances digestibility and nutrient absorption.

What nutrients are found in barley flakes?

Barley flakes are rich in fiber, B vitamins, magnesium, phosphorus, and antioxidants.

Related Superfoods
Abalone Fresh Abalone Acorn Nut Leached Flour
Comparisons
Organic Barley Flakes vs Acorn Nut Leached Flour Organic Barley Flakes vs Adlay Millet Organic Barley Flakes vs Amaranth
Nutrients
Protein in Organic Barley Flakes Calories in Organic Barley Flakes Vitamin-c in Organic Barley Flakes Magnesium in Organic Barley Flakes
Featured Guides
Health Benefits of Organic Barley Flakes Healthy Recipes with Organic Barley Flakes
Rankings
Grains high in fiber Grains high in phosphorus Grains low in carbohidratos Grains low in índice glucémico