Barley vs Jasmine Rice
Side-by-side macro comparison. Barley vs Jasmine Rice per their standard serving sizes.
Jasmine Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Barley | Jasmine Rice | Difference |
|---|---|---|---|
| Calories | 193 cal | 205 cal | -6% Barley |
| Protein | 3.5g | 4.3g | -19% Barley |
| Carbs | 44g | 45g | -2% Barley |
| Fat | 0.7g | 0.4g | +75% 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. Jasmine Rice delivers 205 calories with 4.3g protein, 45g carbs, and 0.4g fat. The most meaningful difference: they're within 12 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, Barley gives you 12 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), Jasmine Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Jasmine Rice brings 205 calories — useful when you're chasing a surplus and struggling to eat enough. Jasmine Rice delivers 4.3g 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
Barley fits cleanly into keto with only 44g carbs. Jasmine Rice at 45g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Barley or Jasmine Rice?
Jasmine Rice has more protein: 4.3g vs 3.5g per serving. That's a difference of 0.7999999999999998g.
Which has fewer calories, Barley or Jasmine Rice?
Barley has 193 calories per serving vs 205 calories in Jasmine Rice — a difference of 12 calories.
Is Barley or Jasmine Rice better for keto?
Barley is the better keto choice at 44g carbs per serving vs 45g carbs in Jasmine Rice.
Is Barley or Jasmine Rice better for weight loss?
For weight loss, Barley gives you more calorie flexibility (12 cal less per serving). For preserving muscle during a deficit, Jasmine Rice delivers more protein per calorie. Most people on cuts benefit from Jasmine Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Jasmine Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Jasmine Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Barley
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:
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Other ways Barley and Jasmine Rice stack up:
Full Barley guide • Full Jasmine Rice guide • All comparisons