⏱ 30 min total

White Bean & Barley Salad

Name: White Bean & Barley Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup White beans; ³⁄₁₆ cup Barley; ⅜ cup Vegetable broth; ¹⁄₁₆ medium Onion; ⅛ cucumber Cucumber; ½ sprig Parsley; ⅛ lemon yields Lemon juice; ⅛ cup Olive oil; ¼ clove Garlic; ⅛ tsp Salt; ⅛ tsp, leaves Oregano; ¹⁄₁₆ cup Rice wine vinegar

Per 1 serving · 279 g · 12 ingredients

Calories

456

23%
of a 2,000 cal day

Protein
9.1g
8% of calories
Carbs
45g
39% of calories
Fat
28g
54% of calories

Portion

✓ Cholesterol free

At a glance

One serving of White Bean & Barley Salad (279 g) has 456 calories, with 9.1 g of protein, 45 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (54% of calories). It is high in dietary fiber (32% DV), Vitamin E (29% DV) and Vitamin K (28% DV). Keep an eye on sodium, which provides 29% of the daily value.

Per 100 g

163cal

medium energy density

Protein per 100 cal

Net carbs

36g

carbs minus fiber

Fiber

9.1g

1.5 g sugar

High in

20%+ of the daily value

Dietary fiber32%
Vitamin E29%
Vitamin K28%
Iron38%
Phosphorus21%
Copper37%

Good source of

10–19% of the daily value

Thiamine12%
Niacin11%
Vitamin B613%
Folate (B9)13%
Potassium10%
Magnesium16%

Watch

20%+ of the daily value

Sodium29%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
In a large pot, bring the stock and salt to a boil. Add the barley and cook for about 20 minutes or until soft and tender. While the barley is cooking, de-seed and chop the cucumber, thinly slice the onion, rough-chop the parsley, and peel and mince the garlic. Set aside.
2
Drain and rinse the barley with cold water using a strainer. Add to a large bowl.
3
Open the can of beans, pour into the strainer, rinse with cold water, and add to the barley.
4
Add the sliced onion, diced cucumber, and roughly chopped parsley to the bowl.
5
In a food processor, combine vinegar, oregano, garlic, and lemon juice. Blend for a few seconds.
6
While blending, slowly add the olive oil in a stream to form an emulsion. If you do not have a food processor, this can be done by hand with a whisk.
7
Pour the dressing over the bean and barley mixture and toss to combine. Chill in the fridge for about 15 minutes to let the flavors meld, then serve.

Vitamins & minerals

Amounts for 1 serving (279 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	4 μg	1%
Vitamin C	5 mg	5%
Vitamin D	0 μg	0%
Vitamin E	4 mg	29%
Vitamin K	34 μg	28%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.1 mg	6%
Niacin	2 mg	11%
Vitamin B6	0.2 mg	13%
Folate (B9)	52 μg	13%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	18 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	66 mg	7%
Iron	3 mg	38%
Potassium	465 mg	10%
Magnesium	66 mg	16%
Phosphorus	149 mg	21%
Zinc	2 mg	14%
Copper	0.3 mg	37%
Manganese	1 mg	36%
Selenium	15 μg	28%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	4 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	48 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	0.5 g	—
Glutamic acid	2 g	—
Glycine	0.3 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	20 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	0.3 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 456 calories

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

87min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
64min
Swimming laps

Common questions

How many calories are in White Bean & Barley Salad?

One serving of White Bean & Barley Salad (1 serving) has 456 calories, which works out to 163 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is White Bean & Barley Salad high in protein?

Not especially. It has 9.1 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is White Bean & Barley Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in White Bean & Barley Salad?

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

How much sugar is in White Bean & Barley Salad?

1.5 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 (279 g)

Calories456

% Daily Value*

Total fat 28g	35%
Saturated fat 3.9g	19%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 659mg	29%
Total carbohydrate 45g	16%
Dietary fiber 9.1g	32%
Total sugars 1.5g
Protein 9.1g

* 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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