Also called: soaked hulled barley, prepared hulled barley, raw soaked barley, timiz, ቲሚዝ, sha'ir muqashshar, شعير مقشر, Graupen, kithari, κριθάρι, cebada perlada, jow-e poost-kande, جو پوست کنده, orge mondé, jau, जौ, jelai, orzo perlato, mugi, 麦, bori, 보리, pęczak, cevada em grão, perlovaya krupa, перловая крупа, shayiri, ba-lee, ข้าวบาร์เลย์, barley, soyulmuş arpa, perlova krupa, перлова крупа, جو, lúa mạch, daimai, 大麦, bheeja hoye jaba, ভেজা যব, ooravai thinaigal, ஊறவைத்த தினை, nananapettina barli, నానబెట్టిన బార్లీ, biji hoyi jao, ਭਿੱਜੀ ਹੋਈ ਜੌਂ, palalela jav, પલાળેલા જવ, nananesida jave, ನನೆಸಿದ ಜವೆಗೋಧಿ, nanaicha barley, നനച്ച ബാർലി, tsemeqe shebo, ጠመቀ ሸቦ, sha'ir manqou', شعير منقوع, moulismeno krithari, μουλιασμένο κριθάρι, jove khis khordeh, جو خیس خورده, bhige huye jau, भीगे हुए जौ, shinseki oomugi, 浸漬大麦, bulin bori, 불린 보리, zamochennyy yachmen, замоченный ячмень, zamochenyy yachmin, замочений ячмінь, pao damai, 泡大麦
One serving (150 g) is high in magnesium, iron and fibre.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Hulled barley (soaked)
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