What counts as an ounce equivalent of grains?

This chart shows examples of grain ounce equivalents, as well as a partial listing of commonly consumed grain products.

Product

Amout that counts as 1 ounce equivalent of grains

Common portions and ounce equivalents

Bagel

WG*: whole grain
RG*: plain, egg

1 "mini" bagel

1 large bagel = 4 ounce equivalents

Biscuits

baking powder/buttermilk - RG*

1 small (2" diamater)

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*)

1/2 cup cooked

 

Cornbread

RG*

1 small piece (2-1/2" x 1-1/4" x 1-1/4")

1 medium piece (2-1/2" x 2-1/2" x 1-1/4") = 2 ounce equivalents

Crackers

WG*: 100% whole wheat; rye
RG*: saltines, snack crackers

5 whole wheat crackers
2 rye crispbreads

7 square or round crackers

 

English Muffins

WG*: whole wheat
RG*: plain, raisin

1/2 muffin

1 muffin = 2 ounce equivalents

Muffin

WG*: whole wheat
RG*: bran, corn, plain

1 small (2-1/2" diameter)

1 large (3-1/2" diameter) = 3 ounce equivalents

Oatmeal

WG

1/2 cup cooked
1 packet instant
1 ounce (1/3 cup) dry (regular or quick)

 

Pancakes

WG*: whole wheat, buckwheat
RG*: buttermilk, plain

1 pancake (4-1/4" diameter)
2 small pancakes (3" diameter)

3 pancakes (4-1/2" diameter) = 3 ounce equivalents

Popcorn

WG

3 cups, popped

1 mini microwave bag or 100-calorie bag, popped = 2 ounce equivalent

Ready-to-eat breakfast cereal

WG*: toasted oat, whole wheat flakes
RG*: corn flakes, puffed rice

1 cup flakes or rounds
1-1/4 cup puffed

 

Rice

WG*: brown, wild
RG*: enriched, white, polished

1/2 cup cooked
1 ounce dry

1 cup cooked = 2 ounce equivalents

Pasta - spaghetti, macaroni, noodles

WG*: whole wheat
RG*: enriched, durum

1/2 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. (www.choosemyplate.gov)