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About whole grains |
What is a Whole Grain?
All grains start out as whole grains. If, after milling, they keep all three parts of the original grain – the germ, bran and endosperm – in their original proportions, they still qualify as whole grains.
Make Half – or More – of Your Grains Whole
This means most people should consume three or more servings of whole grains each day. This is a minimum – the Dietary Guidlines say that "more whole grains up to all the grains recommended may be selected."
What is a Serving of Whole Grain?
The Dietary Guidelines define a serving (or ounce-equivalent) of grain as 1 slice of 100% whole grain bread, a cup of 100% whole grain cereal, or 1/2 cup of 100% whole grain hot cereal, cooked pasta, rice or other grain.
Products made with a mix of whole and enriched grains. In these foods, servings are counted differently: 16 grams or more of whole grain ingredients counts as a full serving. This means most Americans need 48 grams or more of whole grains daily. Foods made only with bran are not whole grain products. High fiber is not always equivalent to whole grain. It is important to check the ingredient list for whole grains among the first ingredients.
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Whole Grains and Fiber
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