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Whole Grain



Whole GrainsWhole Wheat Bread




These are all "whole grain":

Whole Wheat Whole Oats Whole-grain Corn Popcorn
Whole Wheat Pasta Brown Rice Whole Rye Whole Grain Barley
Buckwheat Wile Rice Bulgur (cracked wheat) Millet

Some equivalents for grains:


Amount that counts as 1 ounce equivalent of grains
Common portions and ounce equivalents
1 “mini” bagel
1 large bagel = 4 ounce equivalents
100% Whole wheat
1 regular slice
1 small slice French
4 snack-size slices rye bread
2 regular slices = 2 ounce equivalents
cracked wheat
½ cup cooked
100% whole wheat, rye
5 whole wheat crackers
2 rye crispbreads
English muffins
whole wheat
½ muffin
1 muffin = 2 ounce equivalents
whole wheat
bran, corn
1 small (2 ½” diameter)
1 large (3 ½” diameter) = 3 ounce equivalents
½ cup cooked
1 packet instant
1 ounce dry (regular or quick)
Whole wheat, buckwheat
1 pancake (4 ½” diameter)
2 small pancakes (3” diameter)
3 pancakes (4 ½” diameter) = 3 ounce equivalents
3 cups, popped
1 microwave bag, popped = 4 ounce equivalents (read the label - watch for fat content.)
Ready-to-eat breakfast cereal
Toasted oat, whole wheat flakes
1 cup flakes or rounds
Brown, wild
½ cup cooked
1 ounce dry
1 cup cooked = 2 ounce equivalents
Pasta--spaghetti, macaroni, noodles
Whole wheat
½ cup cooked
1 ounce dry
1 cup cooked = 2 ounce equivalents
Whole wheat, whole grain corn
1 small flour tortilla (6” diameter)
1 corn tortilla (6” diameter)
1 large tortilla (12” diameter) = 4 ounce equivalents


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Do It The Hard Way is intended for informational and educational purposes only and is not meant to be a substitute for advice and guidance from any health care professional. Always seek the advice of your doctor or qualified health care provider prior to starting any new diet or exercise program and with any questions you may have regarding any medical conditions. The creators and participants of this site disclaim any liability or loss in connection with the content provided here.