What counts as an ounce equivalent of grains?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the Grains Group.
The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.
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Amount that counts as 1 ounce equivalent of grains
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Common portions and ounce equivalents
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Bagels
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WG*: whole wheat
RG*: plain, egg |
1 "mini" bagel
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1 large bagel = 4 ounce equivalents
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Biscuits
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(baking powder/ buttermilk—RG*)
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1 small (2" diameter)
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1 large (3" diameter) = 2 ounce equivalents
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Breads
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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 ounce equivalents
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Bulgur
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cracked wheat (WG*)
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½ cup cooked
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Cornbread
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(RG*)
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1 small piece
(2 ½" x 1 ¼” x 1 ¼")
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1 medium piece (2 ½" x 2 ½” x 1 ¼") = 2 ounce equivalents
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Crackers
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WG*: 100% whole wheat, rye
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5 whole wheat crackers
2 rye crispbreads |
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RG*: saltines, snack crackers
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7 square or round crackers
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English muffins
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WG*: whole wheat
RG*: plain, raisin |
½ muffin
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1 muffin = 2 ounce equivalents
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Muffins
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WG*: whole wheat
RG*: bran, corn, plain |
1 small (2 ½" diameter)
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1 large (3 ½" diameter) = 3 ounce equivalents
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Oatmeal
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(WG)
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½ cup cooked
1 packet instant 1 ounce (1/3 cup) dry (regular or quick) |
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Pancakes
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WG*: Whole wheat, buckwheat
RG*: buttermilk, plain |
1 pancake (4 ½" diameter)
2 small pancakes (3" diameter) |
3 pancakes (4 ½" diameter) = 3 ounce equivalents
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Popcorn
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(WG*)
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3 cups, popped
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1 mini microwave bag or 100-calorie bag, popped =
2 ounce equivalents |
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Ready-to-eat breakfast cereal
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WG*: toasted oat, whole wheat flakes
RG*: corn flakes, puffed rice |
1 cup flakes or rounds
1 ¼ cup puffed |
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Rice
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WG*: brown, wild
RG*: enriched, white, polished |
½ cup cooked
1 ounce dry |
1 cup cooked = 2 ounce equivalents
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Pasta--spaghetti, macaroni, noodles
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WG*: whole wheat
RG*: enriched, durum |
½ cup cooked
1 ounce dry |
1 cup cooked = 2 ounce equivalents
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Tortillas
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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 ounce equivalents
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*WG = whole grains, RG = refined grains. This is shown when products are available both in whole grain and refined grain forms.
Key Consumer Message: Make at least half your grains whole grains.
