Is Barley Keto?

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Barley sticker illustration
KETO VERDICTAVOID

Barley is hard to use as a large keto grain portion: the existing estimate is 62.1g net carbs per 100 g. A 10 g dry allowance contributes about 6.2g toward a 20–25 g daily budget. That small ingredient portion should not be mistaken for a bowl of cooked barley or barley soup.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). Curated estimate; estimated values.

Scales this reference to your portion, with no extra deductions. Calculation and units.

62.1gnet carbs in your portion

Total carbs
77.7g
Fiber
15.6g
Protein
12g
Fat
2.3g
Calories
354
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  • Net carbs (100 g)62.1g
  • Protein (100 g)12g
  • Fat (100 g)2.3g
  • Keto verdictAvoid on keto

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
62.1g
Total Carbs
77.7g
Fiber
15.6g
Protein
12g
Fat
2.3g
Calories
354

Source: Curated estimate

Source fit: curated estimate; not an exact source match

Net-carb calculation: total carbohydrate - fiber

A USDA reference record exists, but the displayed basis or macros do not directly reproduce it, so KetoLens does not attribute these values to USDA. Check the current label for packaged products.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

WHY IT'S NOT KETO-FRIENDLY

  • Measure barley before adding it to soup when using the dry ingredient estimate. Water and stock increase the finished weight without removing the carbohydrate from the grain.
  • Pearled barley, hulled barley and prepared barley mixes should be checked against their packages. Processing descriptions do not establish one universal carbohydrate value or cooking yield.
  • For a shared soup pot, record the barley put into the batch and how you divide the finished soup. Grain settling at the bottom can make a ladleful less uniform than expected.

PREPARATION SUGGESTIONS

CHANGE THE SOUP ADDITION

Prepare a vegetable or rice-shaped alternative to suit the soup instead of assuming it needs barley’s cooking time. Count any thickener separately if you want a thicker broth.

Better keto swaps

  • Cauliflower Rice — 3g net carbs per 100 g (reference). Adds small vegetable pieces to a soup or side dish, although it will not reproduce barley’s chew or thickening behavior.
  • Konjac Rice (Shirataki) — 0g net carbs per 100 g (estimate). A rice-shaped addition for a finished bowl; follow the pouch preparation and check for blended grain ingredients.
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