🌾 Whole Grains Nutrition Calculator
Nutrition for 20+ whole grains • Calculate calories • Macros & minerals • Cooking & health guide
| Grain Name | Origin | Cal (1/2 cup dry) | Protein | Fiber | Key Benefits |
|---|---|---|---|---|---|
| 🍚 Brown Rice | Asia/Global | 170 | 4g | 3.5g | Magnesium, manganese, B vitamins |
| 🌾 Wild Rice | North America | 155 | 6.5g | 3g | Highest protein grain, antioxidants |
| 🔴 Red Rice | Thailand/Asia | 180 | 4g | 3g | Anthocyanins, antioxidants |
| ⬛ Black Rice | China/Asia | 160 | 5g | 3g | Anthocyanins, antioxidants, iron |
| 🌾 Wheat Berries | Global | 192 | 8g | 6.5g | High protein, fiber, minerals |
| 🌾 Bulgur | Middle East | 189 | 7g | 8.2g | High fiber, pre-cooked convenience |
| 🌾 Farro | Italy/Mediterranean | 190 | 7g | 7g | High fiber, nutty flavor, minerals |
| 🌾 Spelt | Europe | 194 | 8.6g | 6.2g | Ancient grain, digestible |
| 🌾 Barley | Global | 175 | 6g | 8g | Beta-glucan fiber, heart health |
| ⭐ Quinoa | Peru/Bolivia | 222 | 8g | 4.4g | Complete protein, all 9 amino acids |
| ⭐ Amaranth | Mexico/Peru | 186 | 7g | 2.7g | Complete protein, calcium |
| 🌾 Millet | Africa/Asia | 178 | 6g | 2.3g | Gluten-free, magnesium |
| 🌾 Teff | Ethiopia | 185 | 7g | 3g | Gluten-free, iron, calcium |
| 🌾 Sorghum | Africa/Asia | 182 | 5.5g | 2.4g | Gluten-free, antioxidants |
| 🌾 Oats | Global | 227 | 10g | 8g | Beta-glucans, heart health, protein |
| 🌾 Buckwheat | Russia/Asia | 155 | 6g | 4.5g | Gluten-free, resistant starch |
| 🌽 Cornmeal | Americas | 166 | 4.7g | 3.6g | Whole grain polenta, lutein |
| 🌾 Rye Berries | Europe | 182 | 8g | 6.3g | High fiber, minerals |
| 🌾 Triticale | Global (hybrid) | 188 | 8.5g | 6g | Hybrid grain, high protein |
| 🌾 Kamut | Middle East | 192 | 8.6g | 4.7g | Ancient wheat, minerals |
Whole Grains Nutrition
The Complete Nutrition Facts Reference
Bread · Pasta · Cereals · Crackers · Waffles · Rice · Wraps · Bagels · The Science
Brand-by-Brand Nutrition Data · Health Benefits · Daily Intake Guide — 2025 / 2026 Edition
Whole grains are among the most well-researched and consistently recommended foods in nutritional science. Unlike refined grains — which have the bran and germ removed during milling — whole grains retain all three parts of the grain kernel: the fibre-rich outer bran, the nutrient-dense germ, and the starchy endosperm. This guide is the most comprehensive single reference for whole grain nutrition facts: covering what whole grains are, why they matter, and providing detailed, product-specific nutrition data for every major whole grain food category — from whole grain bread nutrition facts by brand to whole grain pasta, cereals, crackers, waffles, rice, and more.
ℹ️ All nutrition data in this guide reflects standard serving sizes and is based on publicly available label information. Values are approximate and may vary slightly by product variant and production date. Always check the current product label for the most accurate information.
1. What Are Whole Grains? — Definition, Structure & Science
A whole grain is the complete, intact, ground, cracked, or flaked Kernel of a grain, containing all three anatomical components in their original proportions. The FDA and Whole Grains Council define a whole grain food as one in which the bran, germ, and endosperm are all present in the same relative amounts as in the intact grain.
Grain Part | % of Kernel | Key Nutrients | Role |
Bran (outer layer) | ~14% | Dietary fibre, B vitamins (B1/B2/B3/B6), antioxidants, phytochemicals, iron, zinc, magnesium | Protects the grain; provides the bulk of dietary fibre; removed in white flour milling |
Germ (embryo) | ~2–3% | Vitamin E, B vitamins, healthy fats (polyunsaturated), antioxidants, phytosterols, folate | The reproductive part is the most nutritionally dense part of the grain by weight |
Endosperm | ~83% | Starch (carbohydrates), protein, and some B vitamins | Energy store for the germinating seed; this is what white flour is made from |
Common Whole Grain Types
Grain | Whole Grain Form | Most Common Food Uses | Notable Nutrition Profile |
Wheat | Whole wheat, bulgur, farro, spelt, einkorn | Bread, Pasta, cereals, crackers, bagels | Highest gluten content; most versatile for baking |
Oats | Rolled oats, steel-cut oats, oat flour | Oatmeal, granola, cereal, cookies | Unique beta-glucan soluble fibre; cholesterol-lowering evidence |
Rice | Brown rice, red rice, black rice | Side dish, bowls, stir-fry | Brown rice retains the bran layer, providing higher fibre and nutrient content than white rice. |
Corn | Whole grain cornmeal, whole corn | Tortillas, popcorn, polenta | Popcorn is a whole grain; most tortilla chips are not whole grain unless specified. |
Barley | Hulled barley, barley flakes | Soups, stews, salads | Very high beta-glucan fibre; excellent glycaemic response |
Rye | Whole rye, rye flakes | Rye bread, crispbread | Lower GI than wheat; higher fibre density per slice |
Quinoa | Whole quinoa seed | Salads, bowls, porridge | Complete protein (all 9 essential amino acids); technically a seed |
Amaranth | Whole amaranth seed | Hot cereal, added to flour | Complete protein; gluten-free; rich in iron and calcium |
Sorghum | Whole sorghum | Flour, popped like popcorn | Gluten-free; antioxidant-rich; drought-resistant crop |
Millet | Whole millet | Porridge, flatbread, flour | Gluten-free; high in magnesium and B vitamins |
Einkorn | Whole einkorn wheat | Einkorn flour, artisan bread | Ancient wheat has higher protein and antioxidants than modern wheat; it has lower gluten. |
2. Why Whole Grains? — Nutritional Advantages Over Refined Grains
The nutritional difference between whole grains and refined grains is substantial. When grains are refined (white flour, white rice, white Pasta), the milling process removes the bran and germ, stripping the grain of the majority of its fibre, vitamins, minerals, and beneficial plant compounds.
Nutrient | Retained in Whole Grain | Lost in Refined Grain (%) | Health Implication |
Dietary fibre | Yes — full bran layer | 75 – 80% | Satiety, bowel health, blood sugar regulation, and cholesterol reduction |
Vitamin B1 (Thiamine) | Full amount | ~70% | Energy metabolism; nerve function |
Vitamin B2 (Riboflavin) | Full amount | ~70% | Energy production; cell growth |
Vitamin B3 (Niacin) | Full amount | ~80% | DNA repair; metabolic function |
Folate (B9) | Full bran + germ amount | ~70% | Cell division, pregnancy, and critical nutrient |
Vitamin E | Full germ amount | ~90% | Antioxidant; cell membrane protection |
Iron | Full bran amount | ~60% | Oxygen transport; immune function |
Magnesium | Full bran amount | ~80% | Muscle and nerve function; 300+ enzyme reactions |
Zinc | Full bran amount | ~60% | Immune function; wound healing; DNA synthesis |
Phytochemicals | Full complement | ~100% | Antioxidants; anti-inflammatory compounds |
Glycaemic Index | Lower (bran slows digestion) | N/A | Lower GI = more stable blood sugar response |
🌾 Even ‘enriched’ white flour — which has some B vitamins and iron added back after milling — cannot replicate the full nutritional profile of a whole grain. Enrichment replaces approximately 5 of the more than 20 nutrients removed in milling, and does not replace fibre, vitamin E, or phytochemicals.
3. Whole Grain Bread — Nutrition Facts by Brand
Whole-grain bread is the most-consumed whole-grain product in the US and UK. Nutrition varies significantly between brands depending on the proportion of whole grain flour used, the addition of seeds, and the inclusion of sugar or high-fructose corn syrup. The reference serving size for all bread is one slice.
Whole Grain Bread Nutrition Facts — Per Slice Comparison
Brand / Product | Serving | Calories | Total Fat | Carbs | Fibre | Sugar | Protein | Sodium |
Nature’s Own 100% Whole Grain | 1 slice (36g) | 80 cal | 1g | 15g | 2g | 2g | 4g | 135mg |
Nature’s Own Whole Grain Sugar Free | 1 slice (34g) | 70 cal | 0.5g | 14g | 2g | 0g | 3g | 110mg |
Sara Lee 100% Whole Wheat (Whole Grain) | 1 slice (28g) | 70 cal | 1g | 13g | 2g | 2g | 3g | 130mg |
Sara Lee Whole Grain White | 1 slice (28g) | 70 cal | 1g | 13g | 1g | 2g | 2g | 135mg |
Arnold Whole Grain | 1 slice (41g) | 110 cal | 2g | 20g | 3g | 3g | 5g | 160mg |
Brownberry Whole Grains | 1 slice (41g) | 110 cal | 2g | 20g | 3g | 3g | 5g | 160mg |
Oroweat Whole Grains (100% Whole Wheat) | 1 slice (38g) | 100 cal | 1.5g | 19g | 3g | 3g | 5g | 160mg |
Dave’s Killer Bread 21 Whole Grains | 1 slice (45g) | 120 cal | 2.5g | 22g | 3g | 5g | 5g | 170mg |
Dave’s Killer Bread Sprouted Whole Grains | 1 slice (45g) | 120 cal | 1.5g | 24g | 3g | 6g | 5g | 160mg |
Pepperidge Farm Whole Grain (100% WW) | 1 slice (38g) | 100 cal | 1.5g | 19g | 3g | 3g | 5g | 160mg |
Pepperidge Farm Whole Grain Thin Sliced | 1 slice (25g) | 70 cal | 0.5g | 13g | 2g | 2g | 3g | 115mg |
Franz Whole Grain White | 1 slice (30g) | 80 cal | 1g | 15g | 1g | 2g | 3g | 150mg |
Ezekiel Sprouted Whole Grain | 1 slice (34g) | 80 cal | 0.5g | 15g | 3g | 0g | 4g | 75mg |
Costco Whole Grain / Kirkland 100% WW | 1 slice (45g) | 120 cal | 1.5g | 22g | 3g | 3g | 6g | 180mg |
Udi’s Gluten-Free Whole Grain | 1 slice (24g) | 60 cal | 1.5g | 11g | 1g | 1g | 1g | 75mg |
Whole Grain Rye Bread (generic) | 1 slice (32g) | 83 cal | 1g | 15g | 2g | 1g | 3g | 170mg |
ℹ️ Dave’s Killer Bread 21 Whole Grains & Seeds contains 21 different whole grains and seeds, including whole wheat, rye, oats, barley, spelt, buckwheat, millet, quinoa, amaranth, sesame, sunflower, poppy, pumpkin, and more — making it one of the most diverse whole grain breads commercially available.
What Makes a Bread ‘Whole Grain’?
- The first ingredient listed must be a whole grain flour (e.g. ‘whole wheat flour’, ‘whole grain wheat flour’) — not ‘enriched flour’ or ‘wheat flour’
- Look for the Whole Grain Council’s 100% Whole Grain stamp — this guarantees at least 16g of whole grain per serving (one full serving of whole grain)
- ‘Whole grain white’ bread (Sara Lee, Arnold) uses whole grain albino wheat — same nutritional profile as standard whole wheat but milder, softer flavour.
- Sprouted-grain bread (Ezekiel) uses whole-grain seeds that are germinated before milling, which increases the bioavailability of some nutrients and reduces the phytic acid content.
- ‘Multigrain’ does not mean whole grain — a bread can be multigrain while using entirely refined flours with small amounts of different grains added.
4. Whole Grain Pasta — Nutrition Facts by Brand and Type
Whole grain pasta retains the bran and germ of durum wheat, providing significantly more fibre, protein, vitamins, and minerals than standard refined semolina pasta. Cooked whole-grain pasta nutrition differs from dry; water absorption during cooking substantially changes the per-gram values.
Whole Grain Pasta Nutrition — Dry (Per 2 oz / 56g Serving)
Brand / Product | Calories | Total Fat | Carbs | Fibre | Protein | Iron | Sodium |
Barilla Whole Grain Spaghetti | 190 cal | 1.5g | 41g | 6g | 8g | 10%DV | 0mg |
Barilla Whole Grain Thin Spaghetti | 190 cal | 1.5g | 41g | 6g | 8g | 10%DV | 0mg |
Barilla Whole Grain Penne | 190 cal | 1.5g | 41g | 6g | 8g | 10%DV | 0mg |
Barilla Whole Grain Rotini | 190 cal | 1.5g | 41g | 6g | 8g | 10%DV | 0mg |
Barilla Whole Grain Lasagna Noodles | 190 cal | 1.5g | 41g | 6g | 8g | 10%DV | 0mg |
Whole Grain Spaghetti (generic/store) | 180 cal | 1.5g | 38g | 6g | 7g | 8%DV | 0mg |
Whole Grain Penne (generic/store) | 180 cal | 1.5g | 38g | 6g | 7g | 8%DV | 0mg |
Whole Grain Wheat Pasta (generic) | 180 cal | 1g | 38g | 5g | 7g | 8%DV | 5mg |
Barilla Whole Grain Pasta — Cooked Nutrition (Per 1 Cup / ~140g)
Product | Calories | Carbs | Fibre | Protein | Fat | Notes |
Barilla Whole Grain Spaghetti (cooked) | ~170 cal | 37g | 5g | 7g | 1g | Barilla whole grain pasta nutrition information cooked |
Barilla Whole Grain Penne (cooked) | ~170 cal | 37g | 5g | 7g | 1g | Barilla whole grain penne pasta nutritional information |
Barilla Whole Grain Rotini (cooked) | ~170 cal | 37g | 5g | 7g | 1g | Same base formula — shape only changes surface area |
Whole Grain Spaghetti (cooked, generic) | ~155 cal | 34g | 4g | 6g | 1g | Cooked whole-grain pasta nutrition |
Whole Grain Noodles (cooked, generic) | ~150 cal | 33g | 4g | 6g | 1g | Whole-grain noodles are nutritious when cooked |
Whole Grain Pasta vs Regular Pasta — Nutritional Comparison
Nutrient | Whole Grain Pasta (2 oz dry) | Regular Pasta (2 oz dry) | Advantage |
Calories | ~180 – 190 cal | ~200 cal | Slightly fewer in whole grains |
Total Fibre | 5 – 6g | 2 – 3g | Whole grain 2× the fibre |
Protein | 7 – 8g | 7g | Roughly equal |
Iron | 8 – 10% DV | 6 – 8% DV | Whole grain marginally higher |
Magnesium | ~60mg | ~25mg | Whole grains are significantly higher |
B Vitamins | Natural + some enrichment | Primarily, enrichment was added back | Whole grains include a full natural profile |
Glycaemic Index | 45 – 55 (low-medium) | 55 – 65 (medium) | Whole grain lower GI — better blood sugar response |
Antioxidants | Present (bran) | Negligible | Whole grains are significantly higher |
5. Whole Grain Cereals — Cheerios, Oats & More
Cheerios — Whole Grain Oat Cereal Nutrition Facts
Cheerios is made from 100% whole grain oats and carries the ‘whole grain’ claim on every variety. The entire cereal (not just the oat ingredient) qualifies as a whole grain food. A 28g serving of plain Cheerios provides 22g of whole grain.
Cheerios Variety | Serving Size | Calories | Total Carbs | Fibre | Sugar | Protein | Whole Grain |
Original Cheerios (100% Whole Grain Oats) | 1 cup (28g) | 110 cal | 22g | 3g | 1g | 3g | 22g |
Honey Nut Cheerios | ¾ cup (28g) | 110 cal | 22g | 2g | 9g | 3g | 12g |
Honey Nut Cheerios Medley Crunch | ¾ cup (39g) | 160 cal | 32g | 2g | 13g | 3g | 12g |
Multigrain Cheerios | 1 cup (29g) | 110 cal | 24g | 3g | 6g | 2g | 19g |
Cheerios Oat Crunch (Honey) | 1 cup (42g) | 170 cal | 33g | 3g | 9g | 4g | 18g |
Quaker Oats — Whole Grain Rolled Oats Nutrition Facts
Product | Serving Size | Calories | Carbs | Fibre | Sugar | Protein | Fat | Notes |
Quaker Old Fashioned Rolled Oats | ½ cup dry (40g) | 150 cal | 27g | 4g | 1g | 5g | 3g | Quaker whole grain rolled oats nutrition facts — 100% whole grain oats |
Quaker Quick Oats (1-Minute) | ½ cup dry (40g) | 150 cal | 27g | 4g | 1g | 5g | 3g | Same nutrition as old-fashioned — smaller cut |
Quaker Steel Cut Oats | ¼ cup dry (40g) | 150 cal | 27g | 4g | 0g | 5g | 2.5g | Lower GI than rolled; more chewy texture |
Quaker Instant Oatmeal (plain) | 1 packet (28g) | 100 cal | 19g | 3g | 0g | 4g | 2g | Unflavoured plain only — flavoured adds significant sugar |
Oatmeal cooked with water (generic) | 1 cup (234g) | 166 cal | 28g | 4g | 0g | 6g | 4g | Nutritional information for whole-grain oatmeal made with water |
🌾 Quaker Oats old fashioned 100% whole grain: the iconic yellow canister oats are verified 100% whole grain — the entire oat groat is present (bran, germ, endosperm). The oat is steamed and flattened (rolled) — nothing is removed.
6. Whole Grain Crackers — Ritz, Cheez-It, Wheat Thins & More
Whole-grain crackers vary enormously in their true whole-grain content. Some products use whole grain as a primary ingredient; others include it as a secondary ingredient alongside refined flour. Always check that ‘whole grain wheat’ or ‘whole wheat flour’ appears first in the ingredients list.
Brand / Product | Serving | Calories | Carbs | Fibre | Fat | Sodium | Notes |
Ritz Whole Wheat Crackers | 5 crackers (16g) | 80 cal | 10g | 1g | 3.5g | 105mg | Whole grain Ritz crackers nutrition facts — whole wheat listed 2nd ingredient |
Cheez-It Whole Grain | 27 crackers (30g) | 150 cal | 17g | 2g | 8g | 230mg | Cheez-its whole grain nutrition facts — made with whole grain wheat |
Wheat Thins (Original) | 16 crackers (29g) | 140 cal | 22g | 2g | 5g | 230mg | Wheat Thins whole grain nutrition facts — 100% whole grain wheat |
Lance Whole Grain Cheddar Crackers | 6 crackers (28g) | 130 cal | 18g | 2g | 5g | 230mg | Lance whole grain cheddar cheese crackers nutrition facts |
Wasa Whole Grain Crispbread | 2 crackers (20g) | 60 cal | 13g | 2g | 0g | 80mg | Wasa whole grain crispbread nutrition — very low fat; high fibre density |
Tostitos Whole Grain Scoops | About 13 (28g) | 130 cal | 20g | 1g | 5g | 105mg | Tostitos whole grain scoops nutrition facts — whole corn is the first ingredient |
Fig Newton Whole Grain | 2 cookies (31g) | 120 cal | 22g | 2g | 3g | 80mg | Fig Newton whole grain nutrition facts — whole grain wheat listed first |
Whole Grain Goldfish (Cheddar) | 55 pieces (30g) | 140 cal | 20g | 2g | 5g | 250mg | Whole grain goldfish nutrition facts — baked whole grain cheddar |
Whole Grain Popcorn (air-popped) | 3 cups (24g) | 90 cal | 18g | 4g | 1g | 0mg | Whole grain popcorn nutrition facts — 100% whole grain corn |
Whole Grain Pretzels (generic) | 1 oz (28g) | 110 cal | 23g | 1g | 1g | 280mg | Whole grain pretzels nutrition facts — look for WG wheat as the first ingredient. |
Goldfish Crackers — Whole Grain Nutrition Label Guide
- Whole grain Goldfish (nutrition facts): 55 pieces (30g serving) = 140 calories, 20g carbohydrates, 2g dietary fibre, 2g sugars, 5g total fat, 3g protein, 250mg sodium
- Whole grain Goldfish contains whole grain wheat as the first ingredient — standard original Goldfish uses enriched wheat flour first
- The ‘Whole Grain’ Goldfish contains 8g of whole grain per 30g serving — less than a full serving of whole grain (16g), meaning it’s a ‘good source’ but not a whole grain food by the 100% Whole Grain stamp standard
7. Whole Grain Breakfast Foods — Waffles, Pancakes & English Muffins
Eggo Whole Grain Waffles — Nutrition Facts
Eggo Product | Serving | Calories | Carbs | Fibre | Sugar | Protein | Fat | Sodium |
Eggo Whole Grain Waffles (Homestyle) | 2 waffles (70g) | 190 cal | 32g | 2g | 4g | 5g | 5g | 380mg |
Eggo Nutri-Grain Waffles | 2 waffles (70g) | 180 cal | 30g | 3g | 5g | 5g | 5g | 380mg |
Whole Grain Pancakes — Nutrition Facts
Type | Serving | Calories | Carbs | Fibre | Sugar | Protein | Fat | Notes |
Whole Grain Pancakes (homemade, 100% WW flour) | 2 medium (100g) | 200 cal | 33g | 4g | 4g | 8g | 5g | Whole-grain pancakes nutrition facts — using whole wheat flour |
Whole Grain Pancake mix (prepared) | 3 pancakes (4″ dia) | 210 cal | 36g | 3g | 5g | 7g | 4g | Van’s whole-grain waffles/pancake mix variant |
Van’s Whole Grain Waffles | 2 waffles (70g) | 190 cal | 30g | 3g | 4g | 4g | 6g | Van’s whole grain waffles nutrition facts |
Whole Grain English Muffins — Nutrition Facts
Brand | Serving | Calories | Carbs | Fibre | Sugar | Protein | Fat | Sodium |
Thomas’ Whole Grain English Muffin | 1 muffin (57g) | 130 cal | 26g | 3g | 1g | 6g | 1.5g | 220mg |
Whole Grain English Muffin (generic) | 1 muffin (57g) | 120 cal | 25g | 3g | 2g | 5g | 1g | 200mg |
Dave’s Killer Bread WG English Muffin | 1 muffin (68g) | 180 cal | 34g | 4g | 5g | 7g | 2g | 280mg |
Whole Grain Toast Nutrition Facts
A slice of toasted whole-grain bread has essentially the same macronutrient profile as untoasted — toasting evaporates water but does not significantly change the calorie, fibre, or protein content. One slice of whole grain toast (standard medium slice, ~35g) provides approximately 80 to 100 calories, 2 to 3g fibre, and 3 to 5g protein.
8. Whole Grain Rice & Grains — Brown Rice, Couscous & More
Whole Grain Brown Rice — Nutrition Facts
Product | Serving | Calories | Carbs | Fibre | Protein | Fat | Notes |
Uncle Ben’s Whole Grain Brown Rice (dry) | ¼ cup dry (45g) | 160 cal | 35g | 2g | 4g | 1g | Uncle Ben’s whole grain brown rice nutrition facts |
Uncle Ben’s Ready Rice Whole Grain Brown | 1 pouch (125g) | 230 cal | 44g | 2g | 5g | 3g | Uncle Ben’s ready rice whole grain brown nutrition facts |
Minute Whole Grain Brown Rice (dry) | ¼ cup dry (45g) | 170 cal | 36g | 2g | 4g | 1.5g | Minute whole grain brown rice nutrition information |
Success Whole Grain Brown Rice (cooked) | 1 cup (186g) | 220 cal | 44g | 4g | 5g | 2g | Success whole grain brown rice nutritional information |
Seeds of Change 7 Whole Grains | 1 pouch (250g) | 290 cal | 52g | 4g | 8g | 4g | Seeds of change seven whole grains nutrition — brown rice, quinoa, and 5 other grains |
Steamfresh Whole Grain Brown Rice | 1 cup cooked | 220 cal | 44g | 2g | 5g | 2g | Steamfresh whole grain brown rice nutrition information |
Whole Grain Basmati Brown Rice (dry) | ¼ cup dry (45g) | 160 cal | 35g | 2g | 3g | 1.5g | Whole grain basmati rice nutrition facts — lower GI than standard brown rice |
Whole Grain Couscous — Nutrition Facts
Form | Serving | Calories | Carbs | Fibre | Protein | Fat | Notes |
Whole Grain Couscous (dry) | ¼ cup (45g) | 170 cal | 36g | 5g | 6g | 0.5g | Whole grain couscous nutrition information — made from whole durum wheat |
Whole Grain Couscous (cooked) | 1 cup (157g) | 150 cal | 31g | 4g | 5g | 0.5g | Whole grain couscous nutritional information cooked — excellent fibre to calorie ratio |
Whole Grain Einkorn Flour — Nutrition Facts
Nutrient | Whole Grain Einkorn Flour (¼ cup / 30g) | vs Whole Wheat Flour (¼ cup / 30g) |
Calories | 100 cal | 110 cal |
Total Carbohydrates | 19g | 23g |
Dietary Fibre | 3g | 3g |
Protein | 4g | 4g |
Total Fat | 1g | 0.5g |
Iron | 6% DV | 8% DV |
Zinc | Significantly higher in einkorn | Standard |
Carotenoids | Higher (contributes yellow colour) | Lower |
Gluten structure | More digestible forms for some | Standard modern gluten |
9. Whole Grain Wraps, Pitas & Bagels
Whole Grain Wraps — Nutrition Facts
Product | Serving | Calories | Carbs | Fibre | Sugar | Protein | Fat | Sodium |
Whole Grain Wrap / Tortilla (10″ — generic) | 1 wrap (73g) | 180 cal | 31g | 3g | 1g | 5g | 4g | 380mg |
Whole Grain Wrap (8″ — generic) | 1 wrap (54g) | 130 cal | 22g | 3g | 1g | 4g | 3g | 280mg |
Mission Whole Grain Wrap (10″) | 1 wrap (73g) | 190 cal | 31g | 3g | 1g | 5g | 5g | 400mg |
Romero’s Whole Grain Corn Tortilla | 2 tortillas (44g) | 90 cal | 19g | 2g | 0g | 2g | 1g | 10mg |
Whole Grain Lavash / Flatbread (generic) | 1 piece (57g) | 140 cal | 26g | 3g | 1g | 5g | 2g | 250mg |
Whole Grain Pita Bread — Nutrition Facts
Product | Serving | Calories | Carbs | Fibre | Protein | Fat | Sodium |
Whole Grain Pita (6.5″ — generic) | 1 pita (64g) | 170 cal | 35g | 5g | 6g | 1.5g | 340mg |
Whole Grain Pita (4″ mini — generic) | 1 pita (28g) | 75 cal | 15g | 2g | 3g | 0.5g | 150mg |
Whole Wheat Pita Pocket (commercial) | 1 pita (57g) | 150 cal | 31g | 4g | 6g | 1g | 300mg |
Whole Grain Bagels — Nutrition Facts
Product | Serving | Calories | Carbs | Fibre | Sugar | Protein | Fat | Sodium |
Whole Grain Bagel (standard — generic) | 1 bagel (105g) | 270 cal | 54g | 5g | 7g | 10g | 2g | 520mg |
Panera Whole Grain Bagel | 1 bagel (130g) | 310 cal | 60g | 6g | 7g | 11g | 2.5g | 510mg |
Thomas’ Whole Grain Bagel | 1 bagel (98g) | 240 cal | 49g | 4g | 6g | 10g | 1.5g | 470mg |
Tal Bagels Whole Grain Bagel | 1 bagel (110g) | 280 cal | 55g | 5g | 6g | 11g | 2g | 500mg |
Thomas’ Plain Made with Whole Grains | 1 bagel (98g) | 240 cal | 48g | 3g | 5g | 9g | 1.5g | 460mg |
💡 Whole grain bagels are much larger than a slice of bread — a standard whole grain bagel has the carbohydrate equivalent of approximately 3 to 4 slices of whole grain bread. For calorie management, a half bagel is a more appropriate serving size.
10. Whole Grain Snacks — Popcorn, Pretzels, Chips & More
Product | Serving | Calories | Carbs | Fibre | Fat | Sodium | Notes |
Air-Popped Whole Grain Popcorn | 3 cups (24g) | 90 cal | 18g | 4g | 1g | 0mg | Whole grain popcorn nutrition facts — excellent fibre per calorie ratio |
Whole Grain Popcorn (microwave, light) | 3 cups (28g) | 100 cal | 20g | 4g | 2.5g | 200mg | Added salt; still 100% whole grain corn |
Whole Grain Pretzels (hard — generic) | 1 oz (28g) | 110 cal | 23g | 1g | 1g | 280mg | Whole grain pretzels nutrition facts — look for whole wheat flour first |
Whole Grain Chips (corn tortilla — generic) | 1 oz (28g) | 130 cal | 19g | 2g | 6g | 115mg | Whole grain chips nutrition facts — must state ‘whole corn’ in ingredients |
Whole Grain Pop-Tarts (Brown Sugar Cinnamon) | 1 pastry (52g) | 210 cal | 38g | 1g | 6g | 200mg | Whole-grain Pop-Tarts nutrition facts — whole-grain wheat, but high in added sugar |
Whole Grain Cinnamon Pop-Tarts | 1 pastry (52g) | 210 cal | 38g | 1g | 6g | 190mg | Whole grain cinnamon Pop-Tarts nutrition facts |
Whole Grain Muffin (blueberry — bakery) | 1 muffin (113g) | 390 cal | 60g | 3g | 14g | 310mg | Whole grain muffin nutrition facts — large bakery muffin; significant calories |
Rice Krispies Treat (whole grain version) | 1 bar (22g) | 90 cal | 17g | 0g | 2g | 75mg | Whole grain rice krispie treats nutrition facts — less fibre than expected |
Whole Grain Goldfish (Cheddar) | 55 crackers (30g) | 140 cal | 20g | 2g | 5g | 250mg | Whole grain goldfish crackers nutrition facts |
11. Whole Grain Macronutrient & Micronutrient Reference Tables
Macronutrient Profile — Key Whole Grains Per 100g (Dry / Uncooked)
Grain (100g dry) | Calories | Carbs | Fibre | Protein | Fat | GI (approx.) |
Whole wheat flour | 340 cal | 72g | 12g | 13g | 2g | 53 (bread) |
Whole grain oats (rolled) | 379 cal | 68g | 11g | 13g | 7g | 55 (porridge) |
Brown rice (raw) | 370 cal | 77g | 4g | 8g | 3g | 68 (cooked) |
Whole grain barley | 354 cal | 74g | 17g | 12g | 2g | 28 (pearl) |
Rye flour (whole) | 335 cal | 69g | 15g | 15g | 2g | 58 (crispbread) |
Whole grain quinoa | 368 cal | 64g | 7g | 14g | 6g | 53 |
Buckwheat (whole) | 343 cal | 72g | 10g | 13g | 3g | 54 |
Millet (whole) | 378 cal | 73g | 8g | 11g | 4g | 71 |
Whole-grain cornmeal | 362 cal | 76g | 7g | 8g | 4g | 69 (tortilla) |
Amaranth (whole) | 371 cal | 65g | 7g | 14g | 7g | 56 |
Sorghum (whole grain) | 339 cal | 70g | 6g | 11g | 3g | 62 |
Whole grain spelt | 338 cal | 70g | 11g | 15g | 2g | 54 (bread) |
Key Micronutrients in Whole Grains — % Daily Value Per 100g Dry
Grain | Iron (%DV) | Magnesium (%DV) | Zinc (%DV) | B1 Thiamine (%DV) | Folate (%DV) | Vitamin E (%DV) |
Whole wheat flour | 30% | 35% | 25% | 50% | 15% | 4% |
Oats (rolled) | 25% | 40% | 30% | 50% | 8% | 4% |
Brown rice | 8% | 25% | 15% | 25% | 4% | 1% |
Barley (whole) | 20% | 35% | 25% | 40% | 6% | 1% |
Quinoa | 25% | 45% | 35% | 20% | 18% | 5% |
Amaranth | 50% | 60% | 40% | 15% | 25% | 3% |
Rye (whole) | 25% | 35% | 35% | 50% | 10% | 2% |
Millet | 20% | 40% | 25% | 35% | 12% | 1% |
12. Daily Whole Grain Intake Guide
The USDA Dietary Guidelines for Americans recommend that at least half of all grains consumed daily be whole grains. For a 2,000-calorie diet, this translates to at least 3 ounce-equivalents of whole grains per day — ideally 6 ounce-equivalents total, all whole grain.
What Counts as One Ounce-Equivalent of Whole Grain?
Food | Amount = 1 Ounce-Equivalent | Whole Grain Per Serving |
Whole-grain bread | 1 slice | ~16g whole grain |
Whole-grain Pasta | ½ cup cooked | ~16g whole grain |
Brown rice | ½ cup cooked | ~16g whole grain |
Oatmeal (cooked) | ½ cup | ~16g whole grain |
Whole-grain cereal | 1 cup (check label) | ~16 – 48g whole grain |
Whole grain wrap (10″) | ½ of one wrap | ~16g whole grain |
Whole grain pita (6.5″) | ½ pita | ~16g whole grain |
Whole-grain bagel | ¼ of a large bagel | ~16g whole grain |
Whole-grain crackers | 5 – 7 crackers (varies) | ~8 – 16g whole grain |
Air-popped popcorn | 3 cups | ~16g whole grain |
Daily Whole Grain Target by Calorie Level
Daily Calorie Target | Min. Whole Grain Servings/Day | Min. Whole Grain Grams/Day | Example Day |
1,600 cal | ~3 oz-equiv | ~48g whole grain | 1 slice WG bread + ½ cup oatmeal + ½ cup brown rice |
2,000 cal | ~3–4 oz-equiv | ~48–64g whole grain | 2 slices WG bread + ½ cup oatmeal + ½ cup WG pasta |
2,400 cal | ~4–5 oz-equiv | ~64–80g whole grain | 2 slices WG bread + 1 cup oatmeal + ½ cup brown rice + 1 cup WG cereal |
2,800 cal | ~5–6 oz-equiv | ~80–96g whole grain | 3 slices WG bread + ½ cup oatmeal + 1 cup WG pasta + ½ cup brown rice |
13. How to Read a Whole Grain Nutrition Label
The nutrition label alone does not confirm that a product is truly whole grain. The ingredients list is the essential tool for verification. Here is how to read and interpret whole-grain product labels correctly.
Step-by-Step Label Reading Guide
- Step 1 — Ingredients list: the first ingredient must be a whole grain. Look for: ‘whole grain wheat’, ‘whole wheat flour’, ‘whole grain oats’, ‘brown rice’, ‘whole grain corn’, ‘oat flour’ — any grain preceded by the word ‘whole’ or ‘brown’ for rice.
- Step 2 — Avoid the misleading ‘wheat flour’ first ingredient: plain ‘wheat flour’ or ‘enriched wheat flour’ is refined white flour — not whole grain, regardless of the product’s name or appearance
- Step 3 — Whole Grain Council stamp: the 100% Whole Grain stamp guarantees all grain ingredients are whole grain and at least 16g of whole grain per serving; the basic ‘Whole Grain’ stamp means at least 8g of whole grain per serving, but the product may also contain refined grains
- Step 4 — Check fibre content: a genuine whole grain product should provide at least 2 to 3g of dietary fibre per serving; less than 1g suggests very little actual whole grain content
- Step 5 — Caution for ‘made with whole grain’ claims: this phrase has no minimum standard — a product can contain 1% whole grain and make this claim
- Step 6 — Added sugar: many commercial whole grain products add significant sugar to improve palatability — Dave’s Killer Bread 21 Whole Grains has 5g sugar per slice; compare this to Ezekiel (0g sugar) and Nature’s Own Sugar Free (0g sugar)
Deceptive Claims to Watch For
Claim on Package | What It Actually Means | Reliable? |
‘100% Whole Grain’ (with Whole Grain Council stamp) | All grains are wholgrainsin; ≥16g WG per serving | Yes — reliable if the stamp is present |
‘100% Whole Wheat’ | Made with 100% whole wheat flour — no refined flour | Yes — reliable |
‘Made with Whole Grain’ | Contains some whole grain — no minimum amount specified | No — could be negligible |
‘Multigrain’ | Contains multiple grain types — may be all refined | No — misleading without ingredient check |
‘Wheat bread’ | Made with wheat — may be entirely refined flour | No — check ingredients list |
‘7 Grain’ or ’12 Grain’ | Contains 7 or 12 grain types — may be refined | No — check that each grain is listed as ‘whole’ |
Brown colour | Maybe from molasses or caramel colour — not from whole grain | No — visual appearance is not reliable |
High fibre claim (≥5g/serving) | The product provides significant fibre | Partially — verify fibre source is grain, not added isolated fibre |
14. Whole Grains and Health — What the Research Shows
The health benefits of whole grain consumption are among the most robustly documented findings in nutritional epidemiology. The following summarises the current scientific consensus from major systematic reviews and meta-analyses.
Health Outcome | Research Finding | Evidence Quality |
Cardiovascular disease risk | 3+ servings of whole grains per day associated with 20–30% lower risk of cardiovascular disease in large prospective cohort studies | Strong — consistent across multiple large studies |
Type 2 diabetes risk | 2–3 servings/day associated with 21–30% lower risk in meta-analyses; whole grains improve insulin sensitivity and reduce fasting glucose | Strong — meta-analyses confirm dose-response relationship |
Colorectal cancer | Each 90g/day increase in whole grain intake is associated with ~17% lower colorectal cancer risk (World Cancer Research Fund analysis of 25 studies) | Strong — dose-response established |
Body weight management | Whole grain consumption is associated with lower BMI, waist circumference, and body fat percentage in long-term studies. | Moderate to Strong — mechanism is satiety + lower GI |
Blood cholesterol | Beta-glucan in oats specifically reduces LDL cholesterol — FDA-approved health claim for oats. 3g beta-glucan/day produces a clinically meaningful LDL reduction | Strong for oats specifically — robust RCT evidence |
Blood pressure | Whole-grain diets are associated with modestly lower systolic and diastolic blood pressure in multiple trials. | Moderate — effect size smaller than for CVD outcomes |
Gut microbiome | Whole grain fibre (including arabinoxylan and beta-glucan) selectively feeds beneficial gut bacteria — prebiotic effect increases Bifidobacterium and reduces inflammatory bacterial strains. | Strong and growing — microbiome research strongly supports whole grains |
Digestive health | Whole-grain fibre increases stool frequency and bulk, reduces transit time, and decreases the risk of diverticular disease. | Strong — well-established fibre mechanisms |
Inflammation | Whole grain consumptionis associated with lower CRP (C-reactive protein) and other inflammatory markers | Moderate — consistent direction across studies |
All-cause mortality | Each 28g/day increase in whole grain intake is associated with approximately 5% lower all-cause mortality in large prospective studies | Strong — Harvard School of Public Health data confirmed in multiple cohorts |
🌾 The 2020–2025 Dietary Guidelines for Americans recommend that at least half of all grains be whole grains. Most Americans consume less than 1 serving of whole grains per day — far below the recommended 3 to 6 servings. Increasing whole grain intake is consistently identified as one of the highest-yield dietary changes for population health.
15. Frequently Asked Questions
Q: What is the nutritional value of whole-grain bread compared to white bread?
Whole grain bread provides significantly more dietary fibre (2 to 3g per slice vs under 1g for white bread), more B vitamins, including natural thiamine, riboflavin, and niacin, more minerals (magnesium, zinc, iron), more vitamin E, and substantially more antioxidants and phytochemicals. The calorie count is similar (70 to 110 calories per slice for both). The key difference is the fibre and micronutrient profile, as well as the lower glycaemic index of whole-grain bread, which produces a more gradual and stable blood sugar response.
Q: How many calories are in whole-grain Pasta?
Dry whole-grain Pasta (2 oz / 56g — one standard serving) contains approximately 180-190 calories. Barilla whole grain penne, spaghetti, and rotini all provide 190 calories per 2 oz dry. Cooked whole-grain Pasta (1 cup / ~140g) provides approximately 155 to 170 calories, as the Pasta absorbs water and gains weight during cooking. Whole-grain Pasta has virtually the same calorie count as regular Pasta but provides 5 to 6g of fibre per serving, compared with 2 to 3g for regular Pasta.
Q: Are Cheerios a whole-grain food?
Yes — original Cheerios are made from 100% whole-grain oats and qualify as a whole-grain food. A 1 cup (28g) serving provides 22g of whole grain. All Cheerios varieties use whole grain oats as the primary ingredient, though flavoured varieties (Honey Nut, Chocolate, Fruity) add significant sugar. For the maximum whole grain benefit with minimal sugar, original Cheerios (1g sugar per serving) or Multigrain Cheerios (6g sugar) are the best choices.
Q: What is the difference between whole grain and whole wheat?
Whole wheat is a subset of whole grains. Whole wheat specifically means the entire wheat kernel (bran, germ, and endosperm) is present. Whole grain is the broader term covering any grain — wheat, oats, rice, rye, corn, barley, etc. — in which all three kernel parts are retained. A product labelled ‘whole grain’ may use wheat, oats, rice, or any combination; a product labelled ‘whole wheat’ uses only whole wheat. Both are nutritionally superior to their refined counterparts, but ‘whole grain’ products that include multiple grain types may offer a more diverse nutrient profile.
Q: How many grams of fibre does whole-grain Pasta have?
Barilla whole grain pasta (the most widely available brand in the US) provides 6g of dietary fibre per 2 oz dry serving. Generic whole-grain Pasta typically provides 5 to 6g per serving. For comparison, regular Pasta provides 2 to 3g per serving. Cooked whole-grain Pasta (1 cup) retains approximately 4-5g of fibre as the Pasta absorbs water.
Q: What does ’21 whole grains’ mean in Dave’s Killer Bread?
Dave’s Killer Bread 21 Whole Grains & Seeds contains 21 whole grains and seeds, including whole wheat, rye, oats, barley, spelt, buckwheat, millet, quinoa, amaranth, sesame seeds, sunflower seeds, poppy seeds, pumpkin seeds, flaxseed, and more. Each slice (45g) provides 120 calories, 22g carbohydrates, 3g dietary fibre, 5g sugar, and 5g protein. The diverse grain and seed blend provides a broader spectrum of nutrients and antioxidants than single-grain products.
Q: Is whole-grain bread good for weight loss?
Whole-grain bread can be a useful component of a weight management diet for several reasons. It provides more dietary fibre than white bread, which increases satiety and slows gastric emptying, reducing appetite. Its lower glycaemic index produces a more gradual insulin response, which research associates with less fat storage and lower afternoon energy crashes. However, whole-grain bread still contains significant calories and carbohydrates — the key is portion size. A 1 to 2 slice serving as part of a calorie-aware diet is effective; eating 4 to 6 slices daily will not lead to weight loss, regardless of whole-grain status.
Q: What is the difference between whole-grain Cheerios and regular Cheerios?
Original Cheerios ARE whole grain — they are made from 100% whole grain oats. There is no separate ‘regular’ (non-whole-grain) Cheerios. All Cheerios varieties use whole grain oats as the first and primary ingredient. The nutritional differences between varieties are primarily in sugar content: original (1g sugar), Honey Nut Cheerios (9g sugar), and Multigrain (6g sugar). If you see ‘whole grain Cheerios’ referenced in a search context, it is referring to the original or any Cheerios variety, since all Cheerios are whole grain.
Q: Are whole-grain waffles actually healthy?
Whole-grain waffles (Eggo Whole Grain, Van’s Whole Grain) are a nutritional improvement over regular waffles — they provide more fibre and micronutrients from the whole-grain flour. However, they are still processed foods with added sugars, vegetable oils, and significant sodium. Eggo Whole Grain Waffles (2 waffles) provide 190 calories, 32g of carbohydrates, 2g of fibre, and 4g of sugar. They are a reasonable everyday breakfast option when paired with protein (eggs, Greek yoghurt) and fruit, but they are not comparable to oatmeal or whole-grain toast in terms of nutrient density per calorie.
Q: What whole grain foods have the highest fibre content per serving?
The highest-fibre whole grain foods per standard serving are: barley (1/2 cup cooked = 3g fibre), 100% whole grain bread (1 slice = 2–3g), whole grain pasta (1 cup cooked = 4–5g), oatmeal (1 cup cooked = 4g), whole grain pita (1 whole = 5g), whole grain rye crispbread (2 crackers = 2g), air-popped popcorn (3 cups = 4g), and Wasa whole grain crispbread (2 crackers = 2g per 20g). Among whole grains by weight, hulled barley and rye flour have the highest fibre density.
16. Disclaimer
The nutrition information presented in this guide is for general educational and informational purposes only. Nutrition label data is based on publicly available product information and standard label values at the time of writing. Actual product nutritional content may vary by product variant, regional formulation, production date, and manufacturing changes.
This guide does not constitute medical nutrition therapy, dietary advice for medical conditions, or a substitute for consultation with a registered dietitian or physician. Individuals with specific health conditions, including diabetes, coeliac disease, gluten sensitivity, irritable bowel syndrome, or other conditions that are affected by dietary intake, should consult a qualified healthcare professional before making significant dietary changes.
Coeliac disease and gluten sensitivity: oats, wheat, barley, rye, and spelt all contain gluten or gluten-cross-reactive proteins. Individuals with coeliac disease must choose certified gluten-free grain alternatives. Even whole grain oats labelled ‘whole grain’ may be contaminated with wheat in processing unless specifically labelled certified gluten-free.
The authors and publishers accept no responsibility for any outcomes arising from the use of information in this guide.
Always check the current product nutrition label before purchase. For personalised dietary advice, consult a registered dietitian.
