Barley vs Basmati Rice
Side-by-side macro comparison. Barley vs Basmati Rice per their standard serving sizes.
Basmati Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Barley | Basmati Rice | Difference |
|---|---|---|---|
| Calories | 193 cal | 191 cal | +1% Barley |
| Protein | 3.5g | 4g | -12% Barley |
| Carbs | 44g | 44g | 0% Barley |
| Fat | 0.7g | 0.6g | +17% Barley |
Differences shown relative to Barley. Positive = Barley has more.
Quick Take
Barley delivers 193 calories per serving with 3.5g protein, 44g carbs, and 0.7g fat. Basmati Rice delivers 191 calories with 4g protein, 44g carbs, and 0.6g fat. The most meaningful difference: they're within 2 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Basmati Rice gives you 2 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Basmati Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Barley brings 193 calories — useful when you're chasing a surplus and struggling to eat enough. Basmati Rice delivers 4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Basmati Rice fits cleanly into keto with only 44g carbs. Barley at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Barley or Basmati Rice?
Basmati Rice has more protein: 4g vs 3.5g per serving. That's a difference of 0.5g.
Which has fewer calories, Barley or Basmati Rice?
Basmati Rice has 191 calories per serving vs 193 calories in Barley — a difference of 2 calories.
Is Barley or Basmati Rice better for keto?
Basmati Rice is the better keto choice at 44g carbs per serving vs 44g carbs in Barley.
Is Barley or Basmati Rice better for weight loss?
For weight loss, Basmati Rice gives you more calorie flexibility (2 cal less per serving). For preserving muscle during a deficit, Basmati Rice delivers more protein per calorie. Most people on cuts benefit from Basmati Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Basmati Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Basmati Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Barley and Basmati Rice stack up:
Full Barley guide • Full Basmati Rice guide • All comparisons