How Many Servings of Grains Should You Eat? Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Basics How Many Servings of Grains Should You Eat? By Laura Dolson Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Learn about our editorial process Updated on March 08, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Amanda Baker Lemein, MS, RD Medically reviewed by Amanda Baker Lemein, MS, RD Amanda Baker Lemein, MS, RD, is a registered dietitian and nationally-recognized food and nutrition expert, regularly featured in major media outlets. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents What Are Grains Whole Grains vs Refined Grains Serving Recommendations Do you know how many grain-based foods you should eat? If you ask different people, you will get probably different advice. Plus, there are different types of grain-based foods to choose from and not all of them provide the same nutritional value. When considering your total servings of grains per day, everyone has different needs depending on a variety of factors. Find out how many servings of grains you should be eating and learn about the best choices to stay healthy. What Are Grains There are two types of grains: whole grains and refined grains. Common grains include oatmeal, white rice, brown rice, popcorn, barley, buckwheat, and, of course, wheat. A grain in its whole form includes three parts: the bran, germ, and endosperm. Bran: The outer shell of the kernel protects the kernel from sunlight, pests, water, and disease. This part is edible and contains important antioxidants, B vitamins, iron, copper, zinc, magnesium, phytonutrients, and fiber. Germ: The tiny inner seed or embryo provides vitamin E, B vitamins, minerals, and healthy fats. This seed can sprout into a new plant. Endosperm: The largest part of the kernel provides food supply to the germ. It contains mostly starchy carbohydrates, along with some proteins and small amounts of vitamins and minerals. Grain-based foods include anything made from wheat, rice, oats, cornmeal, barley, or another cereal grain—such as bread products, crackers, cakes, bagels, tortillas, and grits. Grain and grain-based foods are generally considered carbs, although they may also provide some fat and protein. Whole Grains vs Refined Grains Whole Grain Foods Whole wheat flour Brown rice Oats Popcorn Quinoa Refined Grain Foods White bread White rice Corn flakes and other cereals Cookies, cakes, muffins made with white flour Enriched pasta Whole Grain Foods All grains start out as whole grains. When the grain stays intact during the food manufacturing process, the resulting food is considered to be a whole grain food. Common whole grain foods include whole-wheat bread products (made with 100% whole-wheat flour instead of a mix of whole-grain flours and refined flours), bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Consumption of whole grains is associated with several health benefits including a lower risk of disease and mortality. Studies have also shown that increased whole grain consumption is linked to a reduction in both body weight and systemic low-grade inflammation. Whole grains include the bran, germ, and endosperm. Whole grains provide several nutritional benefits including dietary fiber, iron, many B vitamins, and magnesium. Refined Grain Foods Refined grains are those that have been processed or milled to remove the bulky bran and germ. The result is a food that has a finer texture that may be more visually appealing to many consumers. These foods generally last longer, as well. The milling process removes the part of the kernel that provides dietary fiber, iron, and B vitamins, along with some nutrients and phytonutrients. Enriched Refined Grain Products Refined grain products that have had some, but not all, nutrients added back in after processing will have the word "enriched" on the label. You may see "enriched flour" included in the ingredients. Generally, B vitamins, including thiamin, riboflavin, niacin, folic acid, and iron are put back into the food. However, fiber is not added back to enriched grains so that they maintain a fine texture. Refined and enriched grain products provide the body with quick energy as they are broken down faster than whole grains in the body. However, this means you may feel hungry more quickly than when eating a fiber-rich grain. Why You Should Cut Back on Refined Carbohydrates How Many Servings Should You Eat The number of grains and grain foods that you should consume depends on several factors including your age, sex, and level of physical activity. The U.S. Department of Agriculture (USDA) provides specific guidelines: Grain Intake Recommendations Children, ages 2-8 3-5 ounce equivalents Girls, ages 9-18 5-6 ounce equivalents Boys, ages 9-18 6-8 ounce equivalents Women, ages 19+ 5-6 ounce equivalents Men, ages 19+ 6-8 ounce equivalents (Source: USDA) A one-ounce equivalent of grains is considered to be about one serving of a grain food, such as one slice of bread or one cup of cereal. However, this can get tricky because many grain foods are oversized, so what looks like a single serving is actually considered to be more than an ounce equivalent. For example, a whole bagel may be up to a four-ounce equivalent. A whole English muffin is considered to be a two-ounce equivalent. According to the USDA, a single ounce equivalent of grains includes:One large pancake or two small pancakesOne cup of ready-to-eat cerealOne-half cup cooked pastaOne small flour or corn tortillaOne mini bagelSeven square or round crackersThree cups popcornOne-half cup cooked oatmeal Whole Grain Recommendations The USDA’s 2020-2025 Dietary Guidelines for Americans suggest that at least half of our total grains should come from whole grains and that refined grains should be enriched. So if you consume six ounce-equivalents of grains each day, three of them should be from whole-grain foods. Current dietary guidelines suggest that adults under the age of 50 consume between 25 and 34 grams of fiber per day, while adults over the age of 50 should aim for 22 to 28 grams each day. Eating more whole grains helps most individuals reach their daily recommended intake of fiber. Know the Importance of Fiber in Your Diet Considerations for Special Populations Certain diets, like Paleo, Atkins, and ketogenic, limit or even eliminate grains from their meal plans. But in general, most people can (and should) consume grains. If you adhere to a low-carb diet, you will need to be sure to get adequate fiber from other sources. Some people, however, should avoid grains or select only certain types of grains. People with celiac disease or gluten sensitivity need to be careful to avoid grains with gluten (a protein in wheat, barley, and rye). Grains that do not contain gluten include corn, buckwheat, amaranth, millet, quinoa, rice, and some others. The USDA recommends that 45% to 65% of calories come from carbohydrates. If you are considering a low- or no-carb diet, you may want to consult with your doctor or a registered dietitian. A Word From Verywell There are several small changes that you can make in your daily diet that can provide a substantial benefit to your overall health. Replacing some refined grains with whole-grain foods is one of them. Not only do whole grains provide better nutrition, but refined grain foods are often high in added sugars, sodium, and fat. Of course, this doesn't mean that every whole-grain food is healthy or that every refined-grain food is bad for you. Read nutrition labels and consider the overall impact of the food in your diet to make the best decision for you. If you have questions about your individual dietary needs or how to meet them, consider working with a registered dietitian. Differences Between Whole Grains and Refined Grains 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ross AB, van der Kamp J-W, King R, et al. Perspective: a definition for whole-grain food products-recommendations from the Healthgrain Forum. Adv Nutr. 2017;8(4):525-531. doi:10.3945/an.116.014001 Roager HM, Vogt JK, Kristensen M, et al. Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: A randomised cross-over trial. Gut. 2019;68(1):83-93. doi:10.1136/gutjnl-2017-314786 U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. Ninth Edition. U.S. Department of Agriculture. Dietary Guidelines for Americans 2020-2025. 2020. Additional Reading Tester JM, Leung CW, Leak TM, Laraia BA. Recent uptrend in whole-grain intake is absent for low-income adolescents, National Health and Nutrition Examination Survey, 2005–2012. Prev Chronic Dis. 2017;14:160540. doi:10.5888/pcd14.160540 By Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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