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How do I know if I am getting whole grains in my diet?

To determine if you are selecting a whole grain product, you will need to read the product's ingredient list. If it is a whole grain product, the grain will usually be listed first on the label. Look for such words as:

  • Brown rice
  • Oatmeal
  • Whole rye
  • Bulgur
  • Whole-grain corn
  • Whole wheat
  • Graham flour
  • Whole oats
  • Wild rice


Foods labeled "multi-grain", "stone ground", "100% wheat", "cracked wheat", "seven-grain" or "bran" are usually not whole grain products. Also remember that you can not determine a whole grain product by it's color. Molasses or other ingredients can be added to grain products so that they appear to be whole grain.

Always read the ingredient list to determine if a product is whole grain.


For more information and tips, visit


Jo Britt-Rankin, Ph.D., Associate Dean, State Specialist, Associate Professor, College of Human Environmental Sciences, University of Missouri Extension






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Last update: Wednesday, December 19, 2012



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