Grains
What foods are in the Grains Group?
Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
Grains are divided into 2 subgroups: Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
More About the Grains Group
Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
| Daily recommendation* in ounce-equivalents (oz-equiv) |
Daily minimum amount of whole grains in ounce-equivalents (oz-equiv) | ||
|---|---|---|---|
| Children | 2-3 yrs 4-8 yrs |
3 oz-equiv 5 oz-equiv |
1½ oz-equiv 2½ oz-equiv |
| Girls | 9-13 yrs 14-18 yrs |
5 oz-equiv 6 oz-equiv |
3 oz-equiv 3 oz-equiv |
| Boys | 9-13 yrs 14-18 yrs |
6 oz-equiv 8 oz-equiv |
3 oz-equiv 4 oz-equiv |
| Women | 19-30 yrs 31-50 yrs 51+ yrs |
6 oz-equiv 6 oz-equiv 5 oz-equiv |
3 oz-equiv 3 oz-equiv 3 oz-equiv |
| Men | 19-30 yrs 31-50 yrs 51+ yrs |
8 oz-equiv 7 oz-equiv 6 oz-equiv |
4 oz-equiv 3½ oz-equiv 3 oz-equiv |
*WG = whole grains, RG = refined grains. This is shown when products are available both in whole grain and refined grain forms.
| Amount that counts as 1 ounce-equivalent (oz-equiv) of grains | Common portions and ounce-equivalents (oz-equiv) | ||
|---|---|---|---|
| Bagels |
WG**: whole wheat RG**: plain, egg |
1" mini bagel | 1 large bagel = 4 oz-equiv |
| Biscuits | (baking powder/buttermilk -RG*) | 1 small (2" diameter) | 1 large (3" diameter) = 2 oz-equiv |
| Breads |
WG**: 100% Whole Wheat RG**: white, wheat, French, sourdough |
1 regular slice 1 small slice, French 4 snack-size slices rye bread |
2 regular slices = 2 oz-equiv |
| Bulgur | cracked wheat (WG**) | ½ cup, cooked | |
| Cornbread | (RG**) | 1 small piece (2½" x 1¼" x 1¼") | 1 medium piece (2½" x 2½" x 1¼") = 2 oz-equiv |
| Crackers |
WG**: 100% whole wheat, rye RG**: saltines, snack crackers |
5 whole wheat crackers 2 rye crisp breads 7 square or round crackers |
|
| English muffins |
WG**: whole wheat RG**: plain, raisin |
½ muffin | 1 muffin = 2 oz-equiv |
| Muffins |
WG**: whole wheat RG**: bran, corn, plain |
1 small (2½" diameter) | 1 large (3½" diameter) = 3 oz-equiv |
| Oatmeal | (WG**) |
½ cup, cooked 1 packet instant 1 ounce (⅓ cup), dry (regular or quick) |
|
| Pancakes |
WG**: Whole wheat, buckwheat RG**: buttermilk, plain |
1 pancake (4½" diameter) 2 small pancakes (3" diameter) |
3 pancakes (4½" diameter) = 3 oz-equiv |
| Popcorn | (WG**) | 3 cups, popped | 1 mini microwave bag or 100-calorie bag, popped = 2 oz-equiv |
| Ready-to-eat breakfast cereal |
WG**: toasted oat, whole wheat flakes RG**: corn flakes, puffed rice |
1 cup, flakes or rounds 1¼ cup, puffed |
|
| Rice |
WG*: brown, wild RG*: enriched, white, polished |
½ cup cooked 1 ounce, dry |
1 cup, cooked = 2 oz-equiv |
| Pasta-- spaghetti, macaroni, noodles |
WG**: whole wheat RG**: enriched, durum |
½ cup, cooked 1 ounce, dry |
1 cup, cooked = 2 oz-equiv |
| Tortillas |
WG**: whole wheat, whole grain corn RG**: Flour, corn |
1 small flour tortilla (6" diameter) 1 corn tortilla (6" diameter) |
1 large tortilla (12" diameter) = 4 oz-equiv |
Why is it important to eat grains, especially whole grains?
Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Health Benefits
- Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
- Consuming whole grain foods that contain fiber, as part of an overall healthy diet, can support healthy digestion.
- Eating whole grains, as part of an overall healthy diet, may help with weight management.
- Eating grain products fortified with folate helps prevent neural tube defects when consumed as part of an overall healthy diet before and during pregnancy.
