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

If the following messages are on the front label, it is likely a whole grain:
  • whole wheat
  • whole grain
  • rye

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