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Job's Tears

Whole Grain

Job's Tears

A gluten-free whole grain known for its chewy texture and blood sugar-friendly properties.

Job's tears, also known as adlay or adlai, is a gluten-free whole grain widely consumed in Asia for its chewy texture and medicinal properties.

high-fiber gluten-free whole grain

Typical serving · 100g

Common varieties · adlay, adlai, chinese pearl barley, hato mugi, soft-shelled +1 more

78health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Job's tears is a gluten-free whole grain with a moderate digestion speed due to its fiber content. It provides a balanced macronutrient profile rich in complex carbohydrates and moderate protein, promoting sustained satiety. Minimal processing retains its bran and germ.

Varieties: adlay · adlai · chinese pearl barley · hato mugi · soft-shelled · hard-shelled

#jobstears#adlay#adlai#glutenfreegrain#wholegrain#lowglycemic#highfiber#ancientgrain#bloodsugarcontrol#chinesepearlbarley

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

356kcal

Density 3.56 kcal/g

Protein

12.8g

Carbs

73g

Fat

1.5g

Fiber

5.4g

Sugar

0.8 g

Sodium

4 mg

Potassium

215 mg

Glycemic index

40

Glycemic load

30

Water content

10%

Standout compounds

Nutrient highlights

  • Dietary Fiber

    high

    Promotes satiety and supports healthy digestion

  • Iron

    moderate

    Supports oxygen transport and energy production

  • Magnesium

    moderate

    Aids muscle relaxation and blood sugar regulation

  • Protein

    moderate

    Supports muscle maintenance and increases fullness

  • Coixenolide

    moderate

    Bioactive compound with anti-inflammatory properties

Wellness map

Health scores & processing

Weight loss
75
Satiety
80
Blood sugar
85
Gut health
80
Heart health
75
Fitness
65
Processing
90

NOVA processing scale

1
Min
2
3
4
Ultra

minimally_processed · Whole food

Typically sold as a hulled whole grain requiring boiling, retaining its natural fiber and nutrient structure.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Generally safe with low contamination risk. Conventional farming may use pesticides, so washing or choosing organic reduces exposure. Proper storage prevents mold.

90safety

Evidence confidence 85%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide_residues
  • mycotoxins

Safer choices

Organic Job's tears to minimize pesticide exposure.

Prep tips

Rinse thoroughly under cold water before cooking to remove dust and potential agricultural residues.

Standard grain agricultural regulations apply; mycotoxin risk is monitored in storage.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High fiber and protein content increase satiety, reducing overall calorie intake by keeping you full longer.

  2. Blood sugar

    Low glycemic index slows carbohydrate absorption, preventing rapid blood sugar spikes and supporting insulin sensitivity.

  3. Fitness & energy

    Provides slow-releasing complex carbohydrates, suitable for sustained energy rather than quick pre-workout fuel.

  4. Gut health

    Dietary fiber supports healthy bowel movements and feeds beneficial gut bacteria, promoting a diverse microbiome.

  5. Processing quality

    A whole food with minimal processing, preserving its natural bran, germ, and endosperm integrity.

  6. Food safety

    Low risk of biological contamination; primary concerns are standard agricultural pesticide residues mitigated by washing.

  7. Common mistakes

    Confusing it with pearl barley, which contains gluten, or overcooking it into mush instead of maintaining its chewy texture.

  8. Best preparation

    Soak for a few hours, then boil or simmer in soups, stews, or as a rice substitute for optimal texture and digestibility.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Rice Substitute

    Use as a lower-glycemic, higher-fiber alternative to white rice in bowls and meals.

  • Hearty Soups and Stews

    Adds chewy texture and nutritional bulk to slow-cooked soups and broths.

  • Gluten-Free Grain Bowls

    A satisfying base for grain bowls that provides sustained energy without gluten.

Balance sheet

Pros & cons

Upsides

  • Naturally gluten-free and safe for celiacs
  • Low glycemic index prevents blood sugar spikes
  • High fiber content promotes prolonged satiety
  • Contains beneficial antioxidants and bioactive compounds
  • Versatile chewy texture works well in savory and sweet dishes

Trade-offs

  • Requires long cooking times unless pre-soaked
  • Not a complete protein source
  • Less common in mainstream grocery stores
  • Carbohydrate density is too high for strict keto diets

Fit check

Who is it for?

Great match

  • gluten-free diets
  • blood sugar management
  • high-volume eating
  • digestive regularity

Consider alternatives

  • strict ketogenic diets
  • quick pre-workout fuel
  • high-protein muscle-building diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Job's Tears

    This food

    Job's Tears

    VS85% alike
    Pearl Barley

    Compare with

    Pearl Barley

    Job's tears is gluten-free and better for blood sugar control, while pearl barley contains gluten and is more widely available.

    Job's tears is gluten-free and better for blood sugar control, while pearl barley contains gluten and is more widely available.

    Job's Tears vs Pearl Barley
  • Job's Tears

    This food

    Job's Tears

    VS80% alike
    Brown Rice

    Compare with

    Brown Rice

    Job's tears offers more fiber and a lower glycemic impact than brown rice, making it better for blood sugar management.

    Job's tears offers more fiber and a lower glycemic impact than brown rice, making it better for blood sugar management.

    Job's Tears vs Brown Rice
  • Job's Tears

    This food

    Job's Tears

    VS75% alike
    Quinoa

    Compare with

    Quinoa

    Quinoa provides more protein and is better for muscle recovery, while Job's tears offers a chewier texture and is more affordable.

    Quinoa provides more protein and is better for muscle recovery, while Job's tears offers a chewier texture and is more affordable.

    Job's Tears vs Quinoa
  • Job's Tears

    This food

    Job's Tears

    VS70% alike
    White Rice

    Compare with

    White Rice

    Job's tears is vastly superior to white rice for fiber, satiety, and blood sugar control, though white rice digests faster.

    Job's tears is vastly superior to white rice for fiber, satiety, and blood sugar control, though white rice digests faster.

    Job's Tears vs White Rice
  • Job's Tears

    This food

    Job's Tears

    VS75% alike
    Oats

    Compare with

    Oats

    Oats contain more soluble fiber for heart health, while Job's tears provides a versatile chewy grain for savory dishes.

    Oats contain more soluble fiber for heart health, while Job's tears provides a versatile chewy grain for savory dishes.

    Job's Tears vs Oats
  • Job's Tears

    This food

    Job's Tears

    VS70% alike
    Farro

    Compare with

    Farro

    Job's tears is gluten-free unlike farro, making it the safer choice for celiacs, while farro offers slightly more protein.

    Job's tears is gluten-free unlike farro, making it the safer choice for celiacs, while farro offers slightly more protein.

    Job's Tears vs Farro
  • Job's Tears

    This food

    Job's Tears

    VS80% alike
    Millet

    Compare with

    Millet

    Both are gluten-free whole grains, but Job's tears has a chewier texture and slightly better blood sugar profile than millet.

    Both are gluten-free whole grains, but Job's tears has a chewier texture and slightly better blood sugar profile than millet.

    Job's Tears vs Millet
  • Job's Tears

    This food

    Job's Tears

    VS70% alike
    Buckwheat

    Compare with

    Buckwheat

    Buckwheat is richer in micronutrients like magnesium, while Job's tears provides a more rice-like chewy texture.

    Buckwheat is richer in micronutrients like magnesium, while Job's tears provides a more rice-like chewy texture.

    Job's Tears vs Buckwheat
  • Job's Tears

    This food

    Job's Tears

    VS75% alike
    Sorghum

    Compare with

    Sorghum

    Sorghum and Job's tears are both gluten-free, but Job's tears is more recognized in traditional Asian medicine for reducing inflammation.

    Sorghum and Job's tears are both gluten-free, but Job's tears is more recognized in traditional Asian medicine for reducing inflammation.

    Job's Tears vs Sorghum
  • Job's Tears

    This food

    Job's Tears

    VS65% alike
    Amaranth

    Compare with

    Amaranth

    Amaranth is higher in protein and calcium, whereas Job's tears has a milder flavor and less sticky texture when cooked.

    Amaranth is higher in protein and calcium, whereas Job's tears has a milder flavor and less sticky texture when cooked.

    Job's Tears vs Amaranth

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is Job's tears gluten free?

    Yes, it is naturally gluten-free and safe for those with celiac disease, unlike regular barley.

  • Is adlay good for diabetes?

    Yes, it has a low glycemic index and high fiber, which helps stabilize blood sugar levels.

  • How do you cook Job's tears?

    Rinse thoroughly, soak for 2-4 hours, then boil in water or broth for about 45-60 minutes until tender.

  • Is Job's tears the same as pearl barley?

    No, they are different plants. Job's tears is gluten-free, while pearl barley contains gluten.

  • Can Job's tears help you lose weight?

    Yes, its high fiber and protein content promote satiety, helping to reduce overall calorie intake.

  • What does Job's tears taste like?

    It has a mild, slightly nutty flavor and a chewy, al dente texture similar to barley or farro.

  • What are the benefits of adlay tea?

    Adlay tea is rich in antioxidants and is traditionally used to support skin health and reduce water retention.

  • Can you eat Job's tears everyday?

    Yes, incorporating it as a daily whole grain substitute can support digestive and metabolic health.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

85

Nutrition data

85

Health analysis

90

Food safety

80

Comparisons