Inside The Pyramid

What counts as an ounce equivalent of grains?
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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.

Amount that counts as 1 ounce equivalent of grains
Common portions and ounce equivalents
Bagels
WG*: whole wheat
RG*: plain, egg
1 "mini" bagel
1 large bagel = 4 ounce equivalents
Biscuits
(baking powder/ buttermilk—RG*)
1 small (2" diameter)
1 large (3" diameter) = 2 ounce equivalents
Breads
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
Bulgur
cracked wheat (WG*)
½ cup cooked
 
Cornbread
(RG*)
1 small piece (2 ½" x 1 ¼” x 1 ¼")
1 medium piece (2 ½" x 2 ½” x 1 ¼") = 2 ounce equivalents
Crackers
WG*: 100% whole wheat, rye
5 whole wheat crackers
2 rye crispbreads
 
RG*: saltines, snack crackers
7 square or round crackers
 
English muffins
WG*: whole wheat
RG*: plain, raisin
½ muffin
1 muffin = 2 ounce equivalents
Muffins
WG*: whole wheat
RG*: bran, corn, plain
1 small (2 ½" diameter)
1 large (3 ½" diameter) = 3 ounce equivalents
Oatmeal
(WG)
½ cup cooked
1 packet instant
1 ounce (1/3 cup) dry (regular or quick)
 
Pancakes
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
Popcorn
(WG*)
3 cups, popped
1 mini microwave bag or 100-calorie bag, popped =
2 ounce equivalents
Ready-to-eat breakfast cereal
WG*: toasted oat, whole wheat flakes
RG*: corn flakes, puffed rice
1 cup flakes or rounds
1 ¼ cup puffed
 
Rice
WG*: brown, wild
RG*: enriched, white, polished
½ cup cooked
1 ounce dry
1 cup cooked = 2 ounce equivalents
Pasta--spaghetti, macaroni, noodles
WG*: whole wheat
RG*: enriched, durum
½ cup cooked
1 ounce dry
1 cup cooked = 2 ounce equivalents
Tortillas
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

*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.
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Last Modified: June 04, 2011 11:12 AM