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Barley Milk vs Rice Milk: What’s The Difference?

Trying to decide between barley milk and rice milk? Both popular dairy alternatives have their pros and cons. Read on to discover which one is better for you.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on November 7, 2022.

In this article, we are going to compare barley milk and rice milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.

To make this comparison as fair as possible and get a realistic picture of how barley and rice milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.

Both barley and rice milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.

Let’s see what barley and rice drinks are, how they are produced, and finally how they compare in various ways.

What is Barley Milk and How It’s Made?

Barley is a type of grain. It is one of the most consumed grains in America.

It is very rich in nutrients. It contains many vitamins and minerals and is associated with a number of health benefits.

Another plant-based milk option made using barley is barley milk. It is frequently on the shelves and can reach many consumers thanks to both its taste and composition.

The nutritional value of barley is high due to its high content of vitamins, minerals, and other useful plant elements.

Pearl barley is the only kind of barley that does not utilize the whole grain; this type of barley has been polished, which removes part or all of the exterior bran layer as well as the husk. Nearly all other types of barley do use the complete grain.

When ingested in its whole-grain form, barley is a very rich source of fiber, selenium, molybdenum, and manganese. In addition, it has a respectable quantity of copper, chromium, magnesium, phosphorus, and niacin.

During the barley milk preparation process, however, the fiber and pulp are separated, so this is a crucial consideration to keep in mind. Because it is not ingested in its whole, it is unable to give all of the health advantages that are associated with consuming whole barley.

What is Rice Milk and How It’s Made?

Rice milk is a beverage that is frequently used as a plant-based substitute for milk made from dairy animals.

In spite of the fact that it is widely referred to as “rice milk,” the name “milk” may technically only be utilized to refer to a dairy beverage that originates from cows, in accordance with the requirements set by the FDA.

In the event that you go to the grocery in search of rice milk, you will most likely come across packets that are labeled as “rice non-dairy beverage” or “rice drink”.

Thanks to its composition, rice milk is not only a good option for vegans and lactose intolerant but also provides a rich mineral and nutritional supplement, while at the same time it has low fat and energy value.

Rice, either brown or white, combined with water may be used to manufacture one’s own rice milk.

Brown rice, sweeteners, brown rice syrup, plant-based oils, or flavorings like vanilla are often included in industrial ones. Brown rice may also be the primary ingredient.

The vast majority of varieties of rice milk are supplemented with additional minerals. Rice milk often has increased quantities of B vitamins, calcium, iron, vitamin D, and vitamin A in order to make it nearly similar to cow’s milk.

Barley vs Rice Milk Nutrition and Calories

In this section, we’ll analyze the similarities and differences between barley milk and rice milk based on nutritional information provided by USDA.

Macronutrients

Plant-based milks mostly consist of water, and barley and rice milks are no exceptions.

3.5 oz or 100 g of barley milk contains 29 calories, and consists mostly of protein (2.08 g), followed by fat (2.08 g) and carbs (1.25 g).

Speaking of rice milk, the same amount contains 47 calories, and consists mostly of carbs (9.17 g), followed by fat (0.97 g) and protein (0.28 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of barley milk to the same amount of rice milk.

Fiber

Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.

When it comes to dietary fiber, barley milk is a better choice. It contains 0.4 g per 3.5oz (100g), while rice milk is lower in dietary fiber with 0.3 g.

Barley MilkRice Milk
Energy29 kcal47 kcal
Total Fat2.08 g0.97 g
Carbs1.25 g9.17 g
Fiber0.4 g0.3 g
Sugars0 g5.28 g
Protein2.08 g0.28 g

Micronutrients

What about micronutrients (vitamins and minerals) in barley and rice milk?

The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.

BarleyRice
Vitamin B-120 mcg0.63 mcg
Calcium192 mg118 mg
Vitamin D0 IU (1 mcg)42 IU (1 mcg)
Iron0.42 mg0.2 mg
Magnesium0 mg11 mg
Phosphorus0 mg56 mg
Potassium200 mg27 mg
Vitamin A0 mcg63 mcg
Sodium83 mg39 mg

Weight Loss

If you’re trying to lose weight, you probably want to know whether barley or rice milk is better for you.

With 47 calories per 3.5 oz (100 g), rice milk is higher in calories than barley milk which contains 29 calories.

Barley vs Rice Milk Taste and Uses

Barley milk is creamy and has a slightly earthy-grainy aftertaste.

Like other plant-based milk, you can use barley milk in coffee, tea, and smoothies. You can use it in your baked items for its earthy smell.

Barley milk can add to the taste of chocolate-based dishes.

It can enhance the flavor of chocolate fudge cake and brownies. You can use it in pasta sauces to add a grainy taste.

Rice milk has a subtle rice-y and sweet aftertaste with a watery consistency.

The slightly sweet taste of rice milk is because of the fermentation process. Rice milk complements many sweet and savory dishes without overpowering them.

It is an excellent choice for baking, working with thickening agents like cornstarch. Its watery consistency makes it easier to mix it with cornstarch without lumping.

You can use rice milk to make light sauces and soups. You can also use it in fruit and vegetable smoothies.

Rice milk can be also used to make vegan ice-creams. You can also add it to coffee and oatmeal. Sweet and fruity flavors go well with rice milk.

Conclusion

Barley milk and rice milk are both plant-based, non-dairy beverages, suitable for vegans.

Barley milk and rice milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.

Plant milks, including barley and rice milks are easy to add to a diet, and can be used in varieties of recipes and dishes.

Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.

If you’re willing to learn more about these non-dairy milks, read our articles about them: Barley Milk and Rice Milk.

Other Barley Milk Comparisons

Other Rice Milk Comparisons

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