When searching for grains at the grocery store, the Nutrition Facts Label
and the Ingredients List can help determine whether a grain is refined or whole.
The food package may give some clues about whether a product is a refined or whole grain:
If the following messages are on the front label, it is likely a refined grain:
- made with whole grain
- made with whole wheat
- wheatberries
- cracked wheat
- stoned wheat
- multi-grain
- oat bran
- pumpernickel
- nine-grain, seven-grain, twelve-grain, etc
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If the following messages are on the front label, it is likely a whole grain:
- whole wheat
- whole grain
- rye
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Some food companies list the “grams of whole grain” on food packages. It is recommended that we eat 48g of whole grains per day. Labels may also state they are a “good” or “excellent” source of whole grain:
- Good source of whole grain: 8-16 grams of whole grain per serving
- Excellent source of whole grain: 16 or more grams of whole grain
