Not Keto
Barley
38.30g net carbs per 1 cup cooked
Chewy and nutty, a single cooked cup packs 38.3 g net carbs, which can blow past a full day's keto budget in one bowl. Skip it and reach for cauliflower rice or riced shirataki when you want that hearty grain feel.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 100% of your 20g daily budget.
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Good to Know
Pearl barley (the most common type on store shelves) has its bran polished off, while hulled barley keeps more fiber but the carb load stays high either way. Watch for barley hiding in soups, mushroom-and-barley pilafs, and many beers, since malted barley is the base for most brews. It also shows up as an ingredient in some breads and breakfast cereals, so scan the label even when barley isn't the headline.
Is Barley Keto? The Full Answer
Barley contains 38.30g net carbs per 1 cup cooked (44.30g total carbs minus 6.00g fiber). Chewy and nutty, a single cooked cup packs 38.3 g net carbs, which can blow past a full day's keto budget in one bowl. Skip it and reach for cauliflower rice or riced shirataki when you want that hearty grain feel.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 191% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Cauliflower rice is the easiest stand-in for barley in soups and pilafs, with about 3 g net carbs per cup cooked. Quick to make and it soaks up flavor the same way. Riced konjac (shirataki rice) comes in close to 1 g net carbs per serving, so it works when you want a near-zero-carb base for a hearty bowl. For something with more chew and bite, try cooked broccoli or hemp hearts: a 3 tablespoon scoop of hemp hearts runs roughly 1.5 g net carbs and adds protein and a nutty texture to replace barley in salads. Compared with the 38.3 g net carbs in a cup of barley, any of these keeps you well within a keto range.
Track Your Ketone Levels
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