Job's Tears (Adlay) Calories & Nutrition Calculator

Job's Tears (Coix lacryma-jobi var. ma-yuen) delivers 380 kcal, 15.4g protein, 65.3g carbohydrates, and 6.2g fat per 100g of raw grain — a protein concentration that exceeds wheat (13.7g), rice (6.8g), corn (9.4g), and even quinoa (14.1g) ^[1][2]. Among true cereal grains (excluding pseudocereals), adlay is one of the highest-protein options available.

The cooked picture shifts predictably: water absorption during boiling (roughly a 1:3 grain-to-water ratio) dilutes the per-gram values to approximately 127 kcal, 5.1g protein, and 21.8g carbs per 100g cooked. This means a half-cup of dry adlay grain (~100g) yields roughly 300g cooked, delivering the same 380 calories spread across a larger volume.

For practical meal tracking, the difference between raw and cooked measurements matters. If you scoop cooked Job's Tears from a pot, 100g gives you about 127 calories. If you measure dry grain before cooking, 100g gives you 380 calories. This calculator handles both — select the appropriate variant (raw or cooked) and let the math adjust automatically.

Most grain nutrition discussions focus on iron, calcium, or magnesium. Job's Tears quietly dominates a different mineral: phosphorus at 435mg per 100g raw — higher than wheat (288mg), oats (410mg), brown rice (264mg), or teff (429mg) ^[1][3]. This puts adlay among the most phosphorus-dense cereal grains available.

Phosphorus works alongside calcium in bone metabolism and is a structural component of DNA, RNA, and ATP — the molecule that drives cellular energy transfer. For adults, the recommended daily intake is 700mg, meaning 100g of raw Job's Tears covers over 62% of the DV from a single food source ^[2].

However, like all whole grains, Job's Tears contains phytic acid that can bind to phosphorus and reduce its bioavailability. Soaking adlay grain overnight before cooking — a common practice in East Asian preparation — activates phytase enzymes that break down some of this phytate, improving the amount of phosphorus your body can actually absorb ^[3].

Job's Tears is one of the few grains with parallel culinary identities across multiple food cultures. In Japan, it is known as *hato mugi* and consumed primarily as a roasted grain tea (hato mugi cha), a porridge ingredient, or mixed with rice. In China, it is called *yi yi ren* (薏苡仁) and used in congee, sweet soups, and as a component in traditional food preparations. In Korea, it goes by *yulmu* (율무) and appears in porridge-like drinks, desserts, and grain-based beverages ^[1][4].

These are not just different names for the same dish — each tradition prepares adlay differently, which affects the nutritional outcome. Japanese hato mugi tea extracts minimal calories (roughly 2 kcal per 100ml) but delivers some water-soluble minerals. Chinese yi yi ren congee, made with a high water ratio and extended simmering, yields approximately 65 kcal per 100g — a light, easily digestible preparation. Korean yulmu drinks often blend roasted adlay powder with water or milk, creating a more calorie-dense beverage ^[4].

In Southeast Asia, particularly the Philippines and Indonesia, Job's Tears is grown as a food crop in highland areas. Indonesian accessions from West Sumatra show significant variation in nutritional composition by cultivar — protein ranges from 9.8 to 15.4g per 100g and fat from 4.5 to 6.2g depending on the specific local variety ^[5]. This means the numbers in any database represent averages, and the adlay grain you purchase may fall above or below these benchmarks.

Most cereal grains contain 1–3% fat. Job's Tears stands out at 6.2g fat per 100g — roughly double that of wheat, triple that of rice, and even higher than oats (6.9g) in some analyses ^[1][2]. This is not a trivial nutritional detail. The fat in adlay contributes meaningful calories (about 56 kcal from fat alone per 100g) and carries its own fatty acid profile.

Research on Job's Tears lipids has identified a composition dominated by oleic acid (C18:1) and linoleic acid (C18:2) — the same unsaturated fatty acids found in olive oil and sunflower oil. A smaller fraction consists of palmitic acid (C16:0) and stearic acid (C18:0). The unsaturated-to-saturated ratio is favorable, with roughly 70–75% of total fat from unsaturated sources ^[3][4].

This higher fat content has a practical cooking implication: Job's Tears grain has a shorter shelf life than low-fat grains like rice or millet. The unsaturated fats are prone to oxidation over time, leading to rancidity. Store dry adlay grain in an airtight container in a cool, dark place and use within 6 months of purchase for best flavor. Refrigeration extends shelf life further, especially in humid climates.

Job's Tears has a reported glycemic index (GI) of approximately 42 — classified as low on the standard GI scale ^[1]. For context, white rice scores around 73, pearl barley around 28, brown rice around 68, and quinoa around 53. This places adlay in a favorable zone for individuals tracking post-meal glycemic response.

Several factors contribute to adlay's moderate glycemic behavior. Its starch composition includes a relatively high proportion of amylose compared to amylopectin, and amylose-rich starches are digested more slowly by pancreatic amylase ^[3]. The grain's protein matrix also physically encapsulates starch granules, slowing enzymatic access. Additionally, the fat content (6.2%) may form amylose-lipid complexes during cooking that further resist rapid digestion ^[4].

However, the GI of any food is not fixed — it varies with preparation method, portion size, and what else is consumed in the same meal. Job's Tears eaten as a thin congee (high water ratio, long cooking) will likely produce a different glycemic response than the same grain cooked as a firm, pilaf-style side dish. Pairing adlay with protein sources (tofu, chicken, eggs) or healthy fats further moderates the glycemic impact of the meal.

Beyond standard macronutrients and minerals, Job's Tears contains a class of bioactive compounds not found in most other cereal grains. The most studied is coixin — a protein unique to Coix species that has attracted significant research attention ^[3][4]. Coixenolide, a lipid compound found in the oil fraction, is another adlay-specific molecule.

Job's Tears also contains notable concentrations of polyphenols, flavonoids, and polysaccharides. Research published in *Frontiers in Nutrition* (2022) reported total phenolic content in adlay ranging from 45 to 82mg gallic acid equivalents per 100g, with antioxidant activity (measured by DPPH and ABTS assays) exceeding that of brown rice and comparable to oats ^[3].

The grain's bran fraction concentrates most of these bioactive compounds. Polished or pearl-form Job's Tears — the most common commercial form — retains less of the bran and therefore fewer polyphenols. If maximizing bioactive compound intake is a priority, look for whole-grain or minimally polished adlay rather than the smooth, white pearl form. The flavor of whole-grain adlay is earthier and the cooking time longer, but the nutritional trade-off is measurable.

Raw Job's Tears grain is hard and dense — it requires 40–60 minutes of cooking after soaking, compared to 15–20 minutes for teff or 5–7 minutes for fonio. This extended cooking time is not just a culinary inconvenience; it reflects the grain's structural properties that affect nutrient accessibility.

Soaking overnight (8–12 hours) softens the grain, reduces cooking time to 25–30 minutes, and serves a nutritional purpose: it activates endogenous phytase enzymes that begin breaking down phytic acid, improving the bioavailability of iron, zinc, and phosphorus ^[3]. A study on Coix seed processing found that 12-hour soaking reduced phytate content by approximately 25–30% compared to unsoaked grain ^[4].

Sprouting takes this further. Germinating Job's Tears for 24–48 hours in a damp environment triggers enzymatic changes that increase free amino acid content, reduce anti-nutritional factors, and generate vitamin C (which is absent in the dry grain). Sprouted adlay is consumed in some East Asian traditions as a nutritional supplement ^[3].

For everyday cooking, the most practical approach is the soak-and-boil method: rinse adlay grain, soak in water overnight, drain, then simmer in fresh water (1:3 ratio) for 25–30 minutes until tender but still slightly chewy. The cooked grain stores well in the refrigerator for 3–4 days, making it suitable for batch preparation.