Barley vs Dried Cranberries
Side-by-side macro comparison. Barley vs Dried Cranberries per their standard serving sizes.
Dried Cranberries
per 1/4 cup (40g)
Macro Comparison Table
| Macro | Barley | Dried Cranberries | Difference |
|---|---|---|---|
| Calories | 193 cal | 123 cal | +57% Barley |
| Protein | 3.5g | 0g | 0% Barley |
| Carbs | 44g | 33g | +33% Barley |
| Fat | 0.7g | 0.5g | +40% 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. Dried Cranberries delivers 123 calories with 0g protein, 33g carbs, and 0.5g fat. The most meaningful difference: Dried Cranberries saves 70 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, Dried Cranberries gives you 70 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), Barley 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
Dried Cranberries fits cleanly into keto with only 33g carbs. Barley at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Barley or Dried Cranberries?
Barley has more protein: 3.5g vs 0g per serving. That's a difference of 3.5g.
Which has fewer calories, Barley or Dried Cranberries?
Dried Cranberries has 123 calories per serving vs 193 calories in Barley — a difference of 70 calories.
Is Barley or Dried Cranberries better for keto?
Dried Cranberries is the better keto choice at 33g carbs per serving vs 44g carbs in Barley.
Is Barley or Dried Cranberries better for weight loss?
For weight loss, Dried Cranberries gives you more calorie flexibility (70 cal less per serving). For preserving muscle during a deficit, Barley delivers more protein per calorie. Most people on cuts benefit from Barley.
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
Dried Cranberries
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:
→ Calculate My Macros (Free)Related Comparisons
Other ways Barley and Dried Cranberries stack up:
Full Barley guide • Full Dried Cranberries guide • All comparisons