Barley vs Cheez-Its
Side-by-side macro comparison. Barley vs Cheez-Its per their standard serving sizes.
Macro Comparison Table
| Macro | Barley | Cheez-Its | Difference |
|---|---|---|---|
| Calories | 193 cal | 150 cal | +29% Barley |
| Protein | 3.5g | 3g | +17% Barley |
| Carbs | 44g | 17g | +159% Barley |
| Fat | 0.7g | 8g | -91% 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. Cheez-Its delivers 150 calories with 3g protein, 17g carbs, and 8g fat. The most meaningful difference: Cheez-Its saves 43 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cheez-Its gives you 43 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), Cheez-Its 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. Barley delivers 3.5g 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
Cheez-Its fits cleanly into keto with only 17g carbs. Barley at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Barley or Cheez-Its?
Barley has more protein: 3.5g vs 3g per serving. That's a difference of 0.5g.
Which has fewer calories, Barley or Cheez-Its?
Cheez-Its has 150 calories per serving vs 193 calories in Barley — a difference of 43 calories.
Is Barley or Cheez-Its better for keto?
Cheez-Its is the better keto choice at 17g carbs per serving vs 44g carbs in Barley.
Is Barley or Cheez-Its better for weight loss?
For weight loss, Cheez-Its gives you more calorie flexibility (43 cal less per serving). For preserving muscle during a deficit, Cheez-Its delivers more protein per calorie. Most people on cuts benefit from Cheez-Its.
Which Is Better for Your Goal?
🔥 Weight Loss
Barley
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Barley
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cheez-Its
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
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