| |
Amount that counts as 1 ounce equivalent of grains |
Common portions and ounce equivalents |
Bagels |
|
1 “mini” bagel |
1 large bagel = 4 ounce equivalents |
Breads
|
100% Whole wheat
Oatmeal
|
1 regular slice
1 small slice French
4 snack-size slices rye bread |
2 regular slices = 2 ounce equivalents |
Bulgur |
cracked wheat |
½ cup cooked |
|
Crackers |
100% whole wheat, rye |
5 whole wheat crackers
2 rye crispbreads |
|
English muffins
|
whole wheat |
½ muffin |
1 muffin = 2 ounce equivalents |
Muffins
|
whole wheat
bran, corn |
1 small (2 ½” diameter) |
1 large (3 ½” diameter) = 3 ounce equivalents |
Oatmeal |
|
½ cup cooked
1 packet instant
1 ounce dry (regular or quick) |
|
Pancakes
|
Whole wheat, buckwheat |
1 pancake (4 ½” diameter)
2 small pancakes (3” diameter) |
3 pancakes (4 ½” diameter) = 3 ounce equivalents |
Popcorn |
|
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 |
|
Rice
|
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 |
Tortillas
|
Whole wheat, whole grain corn |
1 small flour tortilla (6” diameter)
1 corn tortilla (6” diameter) |
1 large tortilla (12” diameter) = 4 ounce equivalents |
