Pearl Barley
One of the lowest-GI grains — its beta-glucan fiber slows digestion and flattens the glucose curve, making it genuinely fat-burning friendly.
FatTonic Facts
Pearl Barley · per serving 1 cup cooked (157g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 11 | −24.2 |
| Sugar (g) | 0 | 0.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 6 | +9.6 |
| Protein (g) | 4 | +2.8 |
| Glycemic index | 28 | |
| Carbs (g) | 44 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 170285 (Barley, pearled, cooked), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 157 g): carbs 28.2, sugar 0.3, fiber 3.8, protein 2.3, fat 0.4 g.
What this means for fat-burning
Why this score: glycemic load 11 set it, −24.2 points. Source: USDA FoodData Central, FDC 170285.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pearl Barley scores 80, rated Excellent. It scores higher than 56% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pearl barley spike insulin?
Glycemic load 11 for 1 cup cooked (157g); FatTonic Score 80/100 — it strongly supports fat-burning.
Is pearl barley good for fat loss?
Excellent (80/100): pearl barley strongly supports fat-burning.