Oats and barley are the two whole grains most reached for as a warming breakfast or a bulking addition to soup, and close enough nutritionally that either works.
| Nutrient | Oats | Barley |
|---|---|---|
| Calories | 379 kcal | 352 kcal |
| Protein | 13.15 g ✓ | 9.91 g |
| Total Carbohydrate | 67.7 g | 77.7 g |
| Dietary Fiber | 10.1 g | 15.6 g ✓ |
| Total Sugars | 0.99 g | 0.8 g ✓ |
| Total Fat | 6.52 g | 1.16 g |
| Saturated Fat | 1.11 g | 0.244 g ✓ |
| Sodium | 6 mg ✓ | 9 mg |
Notable compounds in each
When to choose each
Oats carry more protein and considerably less sodium, while barley edges ahead on fibre — both are dense, filling whole grains eaten as porridge or added to soups and stews. Barley’s fibre includes a meaningful amount of beta-glucan, the same soluble fibre oats are well known for, so both are reasonable choices for the same cholesterol-and-blood-sugar-friendly reasons. The practical difference is largely texture and cooking time: oats cook quickly and softly, while barley, particularly pearl barley, holds a distinct chewy bite.
Common questions
Is barley as good for cholesterol as oats? Both contain beta-glucan, a soluble fibre with a solid research base for modestly lowering LDL cholesterol. Oats are the more studied and marketed source, but barley contains a comparable type of fibre and is a reasonable alternative.
Which cooks faster, oats or barley? Oats, by a wide margin — rolled oats cook in minutes, while barley, unless it’s the quick-cooking pearled kind, typically needs 30-45 minutes of simmering to soften.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.