⏱ 45 min total

Pearl Barley with Kale & Butternut Squash

Name: Pearl Barley with Kale & Butternut Squash
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¼ medium Onion; ½ cloves, minced Garlic; ½ tbsp Olive oil; 1 cup, cubes Butternut squash; ⁵⁄₁₆ cup Barley; 1 ¼ fl oz White wine; ¾ cup Vegetable broth; ¼ dash Salt; ¼ dash Black pepper; ⅜ cup, chopped Kale; ¼ lemon yields Lemon juice; ½ tbsp Pine nuts; ⅛ cup Parsley

Per 1 serving · 504 g · 13 ingredients

Calories

445

22%
of a 2,000 cal day

Protein
12g
10% of calories
Carbs
75g
67% of calories
Fat
11g
22% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Pearl Barley with Kale & Butternut Squash (504 g) has 445 calories, with 12 g of protein, 75 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (23% DV), dietary fiber (52% DV) and Vitamin A (100% DV). Keep an eye on sodium, which provides 34% of the daily value.

Per 100 g

88cal

low energy density

Protein per 100 cal

2.6g

Net carbs

60g

carbs minus fiber

Fiber

15g

6.1 g sugar

High in

20%+ of the daily value

Protein23%
Dietary fiber52%
Vitamin A100%
Vitamin C85%
Vitamin E26%
Vitamin K258%

Good source of

10–19% of the daily value

Riboflavin (B2)12%
Pantothenic acid16%
Calcium15%
Zinc19%

Watch

20%+ of the daily value

Sodium34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 40 min

1
Thinly slice onion and crush garlic. Peel, remove seeds, and cube the butternut squash.
2
Heat the olive oil in a large saucepan, and saute the onion and garlic over a medium low heat for 5 minutes until softened.
3
Add butternut squash to the pan and cook for 2 minutes.
4
Add the pearl barley and white wine to the pan, increase the heat and cook for 3 minutes until most of the wine has cooked away.
5
Add the vegetable broth, bring to a boil, then reduce to a simmer and cook for 25 minutes, stirring every few minutes. Season with salt and pepper.
6
Remove any tough stalks from the kale and roughly chop the leaves. Remove the stalks from the parsley and finely chop the leaves.
7
Add the kale to the pan, and cook for a further 5 minutes until the pearl barley is tender, but still a little chewy.
8
Remove from the heat and stir in lemon juice and parsley.
9
Toast the pine nuts in a dry frying pan until just golden brown.
10
Divide the pearl barley between bowls and top with toasted pine nuts to serve.

Vitamins & minerals

Amounts for 1 serving (504 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	903 μg	100%
Vitamin C	77 mg	85%
Vitamin D	0 μg	0%
Vitamin E	4 mg	26%
Vitamin K	310 μg	258%
Thiamine	0.3 mg	25%
Riboflavin (B2)	0.2 mg	12%
Niacin	5 mg	32%
Vitamin B6	0.5 mg	35%
Folate (B9)	108 μg	27%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	16%
Choline	31 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	147 mg	15%
Iron	4 mg	48%
Potassium	984 mg	21%
Magnesium	131 mg	31%
Phosphorus	254 mg	36%
Zinc	2 mg	19%
Copper	1 mg	84%
Manganese	2 mg	74%
Selenium	25 μg	45%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,181 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	7,794 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	75 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	0.1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 445 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

84min
Walking (3.5 mph)
53min
Cycling (moderate)
37min
Running (6 mph)
63min
Swimming laps

Common questions

How many calories are in Pearl Barley with Kale & Butternut Squash?

One serving of Pearl Barley with Kale & Butternut Squash (1 serving) has 445 calories, which works out to 88 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Pearl Barley with Kale & Butternut Squash high in protein?

It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pearl Barley with Kale & Butternut Squash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pearl Barley with Kale & Butternut Squash?

787 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pearl Barley with Kale & Butternut Squash?

6.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (504 g)

Calories445

% Daily Value*

Total fat 11g	14%
Saturated fat 1.4g	7%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 787mg	34%
Total carbohydrate 75g	27%
Dietary fiber 15g	52%
Total sugars 6.1g
Protein 12g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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