How many grains do you need each day?
The amount of grain foods you need depends on your age, sex, height, weight, and level of physical activity. Your needs may also change if you are pregnant or breastfeeding.
While most people in the United States consume enough total grains, the balance is often wrong: many eat too many refined grains and not enough whole grains. For better health, at least half of all grains eaten should be whole grains. When checking labels, look for the words “whole grain” in the ingredient list. It’s also important to limit added sugars, sodium, and saturated fats by reviewing the Nutrition Facts label before making choices.
What counts as 1 ounce-equivalent (oz-equiv) of grains?
The following portions each equal 1 ounce-equivalent of grains:
1 slice of bread
1 cup of ready-to-eat cereal
½ cup of cooked rice, pasta, or cereal
👉 The table below shows more examples of foods that count as 1 ounce-equivalent of grains.
Why is it important to eat grains, especially whole grains?
Eating vegetables brings powerful health benefits. People who include plenty of fruits and vegetables in their diet are less likely to develop certain diseases. Vegetables are packed with essential vitamins, minerals, and fiber — nutrients that play a vital role in maintaining your health and keeping your body strong.
Health Benefits
Every food and drink choice matters — focus on balance, variety, and nutrition.
Including whole grains in your diet can help lower the risk of heart disease.
Whole grains rich in fiber support healthy digestion and gut health.
Eating whole grains regularly may help with weight management as part of a balanced diet.
Grain products fortified with folic acid, when consumed before and during pregnancy, help prevent neural tube defects — serious birth defects of the brain, spine, or spinal cord.