What Is Whole Grain?
Whole grains are common foods found in many cuisines around the world.
Oats, brown rice, barley, whole wheat bread, whole grain pasta, and popcorn are examples of foods that can contain whole grains.
But what exactly makes a grain a whole grain?
A whole grain contains the main parts of the grain kernel.
These include:
- Bran
- Germ
- Endosperm
Whole grains can have different flavors, textures, colors, and cooking methods.
Understanding whole grains can make it easier to compare different grain foods and include more variety in everyday meals.
What Is a Whole Grain?
A whole grain is a grain that contains all three main parts of the grain kernel:
- Bran
- Germ
- Endosperm
The bran is the outer layer of the grain.
The germ is the part of the grain that can develop into a new plant.
The endosperm is the largest part of the grain and provides energy for the developing plant.
When these three parts remain together, the grain is considered a whole grain.
What Are the Three Parts of a Whole Grain?
The three main parts of a grain are the bran, germ, and endosperm.
Bran
The bran is the outer protective layer of the grain.
It contains dietary fiber and other naturally occurring nutrients.
Germ
The germ is the part of the grain that can develop into a new plant.
It contains various nutrients and naturally occurring compounds.
Endosperm
The endosperm is the largest part of the grain.
It mainly provides carbohydrates and also contains some protein and other nutrients.
A whole grain contains all three parts.
What Is the Difference Between Whole Grains and Refined Grains?
The main difference is how the grain has been processed.
Whole grains contain the bran, germ, and endosperm.
Refined grains have had the bran and germ removed, leaving mainly the endosperm.
This processing can change the grain’s:
- Texture
- Flavor
- Cooking properties
- Nutritional composition
Some refined grain products are enriched with certain nutrients after processing.
So refined grains are not automatically foods with no nutritional value.
What Foods Are Whole Grains?
Many familiar foods can provide whole grains.
Examples include:
- Oats
- Brown rice
- Barley
- Whole wheat
- Whole rye
- Bulgur
- Popcorn
- Quinoa
- Buckwheat
Whole grains can also be used to make products such as:
- Whole grain bread
- Whole grain pasta
- Whole grain cereal
- Whole grain crackers
The amount of whole grain in packaged foods can vary, so checking the ingredient list can be useful.
Is Brown Rice a Whole Grain?
Yes.
Brown rice is a whole grain because the bran, germ, and endosperm remain present.
Brown rice generally has a firmer texture and a more noticeable flavor compared with white rice.
It can be used in:
- Rice bowls
- Stir-fries
- Salads
- Side dishes
- Mixed grain dishes
Brown rice is only one of many whole grain choices.
Is White Rice a Whole Grain?
No.
White rice is a refined grain.
During processing, the bran and germ are removed.
This gives white rice its characteristic lighter color, softer texture, and shorter cooking time compared with some forms of brown rice.
White rice is still a common staple food around the world.
It can be part of a varied eating pattern even though it is not a whole grain.
Is Oatmeal a Whole Grain?
Yes.
Oats are whole grains.
Oatmeal is made from oats that have been processed into forms suitable for cooking.
Common types include:
- Steel-cut oats
- Rolled oats
- Quick oats
- Instant oats
These products can differ in texture and preparation time.
Plain oatmeal can be combined with foods such as:
- Fruit
- Milk
- Yogurt
- Nuts
- Seeds
Is Whole Wheat a Whole Grain?
Yes.
Whole wheat is one type of whole grain.
The term “whole wheat” specifically refers to wheat that retains its main grain components.
Whole grain is the broader term.
Other whole grains include:
- Oats
- Barley
- Rye
- Brown rice
So whole wheat is a whole grain, but not every whole grain is wheat.
Is Whole Grain Bread the Same as Whole Wheat Bread?
They can be similar, but the terms are not exactly the same.
Whole wheat bread is made using whole wheat.
Whole grain bread can contain whole wheat or other whole grains.
For example, a whole grain bread may contain:
- Whole wheat
- Whole rye
- Whole oats
- Other whole grains
Checking the ingredient list can help you understand what type of grain the bread contains.
Is Multigrain the Same as Whole Grain?
No.
“Multigrain” generally means that a product contains more than one type of grain.
It does not automatically mean that the grains are whole grains.
For example, a multigrain bread may contain several types of grain while still using refined flour.
If you specifically want whole grains, look at the ingredient list rather than relying only on the word “multigrain.”
What Does “Whole Grain” Mean on a Food Label?
The term “whole grain” indicates that whole grains are present in the product.
However, packaged foods can contain many ingredients.
A product can contain whole grains while also containing:
- Added sugars
- Sodium
- Oils
- Flavorings
- Other ingredients
For this reason, it can be useful to look at the complete nutrition label.
How Can You Tell If Bread Is Whole Grain?
Start by checking the ingredient list.
Look for whole grain ingredients such as:
- Whole wheat
- Whole rye
- Whole oats
- Whole barley
You can also compare the nutrition information, including:
- Fiber
- Added sugars
- Sodium
- Serving size
The appearance of the bread alone is not always enough to determine whether it is whole grain.
Are Whole Grains a Source of Fiber?
Many whole grains provide dietary fiber.
The amount varies between different grains and products.
Examples of whole grains that can contribute fiber include:
- Oats
- Barley
- Whole wheat
- Brown rice
- Rye
Fiber is also found in many other plant foods, including fruits, vegetables, beans, lentils, nuts, and seeds.
A varied diet can provide fiber from many different sources.
Do Whole Grains Contain Protein?
Yes.
Whole grains can provide protein, although the amount differs between grains.
For example:
- Oats contain protein
- Quinoa contains protein
- Whole wheat contains protein
- Barley contains protein
Whole grains can be combined with other foods to create meals with different protein sources.
Examples include:
Brown rice + tofu
Oatmeal + yogurt
Whole grain bread + eggs
Barley + beans
Are Whole Grains a Source of Carbohydrates?
Yes.
Whole grains contain carbohydrates.
Carbohydrates are one of the main macronutrients found in food.
Whole grains can provide carbohydrates together with other components of the grain, including fiber and various nutrients.
The amount of carbohydrate varies depending on the grain and serving size.
What Nutrients Are Found in Whole Grains?
Different whole grains provide different nutrients.
Depending on the grain, whole grains can contribute:
- Fiber
- B vitamins
- Iron
- Magnesium
- Phosphorus
- Manganese
- Zinc
- Protein
The nutritional composition varies between different grains.
Eating a variety of grains can therefore add different flavors, textures, and nutrients to meals.
Are All Whole Grains Brown?
No.
Whole grains can have many different colors.
For example:
- Brown rice can be brown
- Oats are usually light in color
- Quinoa can be white, red, or black
- Corn can be yellow, white, blue, or other colors
- Whole rye can be darker
Color alone does not determine whether a grain is whole grain.
Is Popcorn a Whole Grain?
Yes.
Plain popcorn is a whole grain because the entire grain kernel is present.
However, popcorn products can vary significantly depending on how they are prepared.
Some popcorn products may contain:
- Salt
- Butter
- Oil
- Sugar
- Flavorings
Therefore, it is useful to distinguish between plain popcorn and heavily flavored popcorn products.
Is Quinoa a Whole Grain?
Quinoa is commonly used as a grain and is considered a whole grain food.
It can be used in:
- Salads
- Rice bowls
- Side dishes
- Soups
- Breakfast meals
Quinoa has a distinctive texture and can be used in many meals where rice or other grains might normally be used.
Is Barley a Whole Grain?
Barley can be a whole grain.
However, different forms of barley are processed differently.
For example, hulled barley retains more of the grain structure, while pearled barley has been processed further.
Pearled barley is generally not considered a whole grain because some of the outer layers have been removed.
When buying barley, check the specific type listed on the package.
Is Whole Grain Pasta Different From Regular Pasta?
Whole grain pasta is made using whole grain ingredients.
Regular pasta is often made primarily from refined wheat.
Whole grain pasta can have:
- A darker appearance
- A firmer texture
- A nuttier flavor
Cooking times can vary between different products.
Both whole grain and regular pasta can be used in a wide variety of meals.
Are Whole Grains Better Than Refined Grains?
Whole grains retain more of the original grain structure and can provide dietary fiber and other nutrients.
Refined grains have been processed differently and can have different nutritional characteristics.
This does not mean that every refined grain food needs to be avoided.
Both whole and refined grains can appear in everyday meals.
The overall eating pattern, variety of foods, and portion sizes are important factors to consider.
Should You Replace All Refined Grains With Whole Grains?
Not necessarily.
Some people may choose to include more whole grains while continuing to eat refined grain foods.
For example, you could sometimes choose:
Brown rice instead of white rice.
Whole grain bread instead of refined bread.
Oatmeal instead of a refined breakfast cereal.
Whole grain pasta instead of regular pasta.
Small changes can be easier to maintain than completely changing your usual eating pattern.
How Can You Add More Whole Grains to Your Meals?
There are many simple options.
Breakfast
Try:
Oatmeal + fruit + yogurt
Lunch
Try:
Brown rice + vegetables + tofu
Dinner
Try:
Whole grain pasta + vegetables + fish
Snack
Try:
Plain popcorn
You can also rotate different grains throughout the week.
What Is the Easiest Whole Grain to Start With?
Oats are one simple option because they are widely available and easy to prepare.
Other convenient choices include:
- Brown rice
- Whole grain bread
- Whole grain pasta
- Whole grain cereal
- Popcorn
Start with something that fits your existing meals.
There is no need to introduce many different grains at the same time.
Do Whole Grains Need to Be Cooked?
It depends on the food.
Some whole grains need to be cooked before eating.
Examples include:
- Brown rice
- Barley
- Oats
- Quinoa
Other whole grain foods are ready to eat.
Examples include:
- Whole grain bread
- Some breakfast cereals
- Popcorn
Always follow the preparation instructions on packaged foods.
How Should Dry Whole Grains Be Stored?
Dry grains generally need to be stored in a cool, dry place.
Keep them in appropriate containers and protect them from:
- Moisture
- Heat
- Insects
- Contamination
Cooked grains have different storage requirements and may need refrigeration.
For packaged products, follow the manufacturer’s storage instructions.
Can Whole Grains Be Gluten-Free?
Yes.
Some whole grains and grain-like foods are naturally gluten-free.
Examples include:
- Rice
- Corn
- Quinoa
- Buckwheat
- Oats
However, cross-contact can occur during growing, transportation, or processing.
If you need to avoid gluten, check product labels for appropriate gluten-free information.
Are Oats Gluten-Free?
Oats are naturally gluten-free.
However, oats can come into contact with wheat, barley, or rye during farming, transportation, or processing.
People who need to strictly avoid gluten should check packaging and look for appropriate gluten-free labeling.
Other ingredients added to oat products may also contain gluten.
Are Whole Grains Suitable for Children?
Whole grains can be included in a varied eating pattern for children.
Examples include:
- Oatmeal
- Whole grain bread
- Brown rice
- Whole grain pasta
- Whole grain cereals
Children have different nutritional needs depending on their age and development.
A variety of foods can help provide different nutrients and textures.
Are Whole Grains Suitable for Older Adults?
Whole grains can also be included in meals for older adults.
Examples include:
- Oatmeal
- Soft cooked grains
- Whole grain bread
- Brown rice
- Barley
Texture and preparation may be important for people who have difficulty chewing or swallowing.
Individual dietary needs can also vary.
Can Whole Grains Be Part of a Balanced Meal?
Yes.
Whole grains can be combined with other foods to create varied meals.
For example:
Meal 1
Brown rice + vegetables + grilled fish.
Meal 2
Whole grain bread + eggs + vegetables.
Meal 3
Oatmeal + fruit + yogurt.
Meal 4
Whole grain pasta + vegetables + beans.
Meal 5
Barley + vegetables + chicken.
Whole grains are only one part of a meal.
What Should You Check When Buying Whole Grain Foods?
When shopping for packaged foods, look beyond the front of the package.
Check:
- Ingredient list
- Whole grain ingredients
- Fiber
- Added sugars
- Sodium
- Serving size
Two products can both contain whole grains while having very different amounts of other ingredients.
Comparing similar products can help you make a more informed choice.
Is Whole Grain Always the Healthiest Choice?
Not automatically.
Whole grain is one characteristic of a food.
A packaged food can contain whole grains while also containing significant amounts of:
- Added sugar
- Sodium
- Saturated fat
- Other ingredients
This does not make the whole grain ingredient unimportant.
It simply means that the entire food should be considered.
How Much Whole Grain Should You Eat?
There is no single amount that is appropriate for everyone.
Grain needs can vary depending on:
- Age
- Activity level
- Energy needs
- Overall eating pattern
- Cultural food habits
- Personal preferences
Instead of focusing only on a specific amount, consider including different grain foods as part of your overall diet.
Can You Eat Whole Grains Every Day?
Yes.
Whole grains can be included regularly as part of a varied eating pattern.
You can rotate different options such as:
- Oats
- Brown rice
- Barley
- Whole wheat
- Quinoa
- Whole grain bread
- Whole grain pasta
Using different grains can add variety to everyday meals.
What Is the Difference Between Whole Grain and Whole Wheat?
The simplest way to remember the difference is:
Whole grain is the broader category.
Whole wheat specifically refers to wheat that contains the main parts of the grain.
Therefore:
Whole wheat is a whole grain.
But:
Not every whole grain is wheat.
Oats, barley, rye, and brown rice are examples of other whole grains.
A Simple Whole Grain Shopping Guide
When buying packaged foods, you can use a simple process.
Step 1
Look for whole grain ingredients.
Step 2
Read the ingredient list.
Step 3
Check the fiber content.
Step 4
Compare added sugars and sodium.
Step 5
Check the serving size.
Step 6
Choose a product that fits your meals and preferences.
You do not need to find a perfect product every time.
Common Whole Grain Mistakes
There are several common misunderstandings about whole grains.
Mistake 1: Assuming brown means whole grain
A brown color does not automatically mean a food is whole grain.
Mistake 2: Assuming multigrain means whole grain
Multigrain simply means that more than one grain may be present.
Mistake 3: Assuming whole grain means low calorie
Whole grains still contain calories and should be considered as part of the overall meal.
Mistake 4: Thinking refined grains cannot be eaten
Refined grains can still be included in a varied eating pattern.
Mistake 5: Focusing on one grain only
There are many different grains that can add variety to meals.
The Simple Takeaway
Whole grains are grains that retain their three main parts:
- Bran
- Germ
- Endosperm
Remember:
- Oats, brown rice, barley, and whole wheat are examples of whole grains.
- Whole grain is a broader category than whole wheat.
- Multigrain does not automatically mean whole grain.
- Brown color does not automatically mean a food is whole grain.
- Whole grains can provide dietary fiber and other nutrients.
- Whole grains contain carbohydrates and can also provide protein.
- Different whole grains have different flavors and textures.
- Food labels can help you compare packaged products.
- Refined grains can also be part of a varied eating pattern.
- You do not need to replace every refined grain with a whole grain.
- Eating different types of grains can add variety to meals.
Whole grains do not have to make eating complicated.
They are simply one group of foods that can be included in everyday meals alongside fruits, vegetables, protein foods, and other ingredients.
Sources & Further Reading
Harvard T.H. Chan School of Public Health — The Nutrition Source
General information about whole grains, grain foods, dietary fiber, and their role in eating patterns.
U.S. Department of Agriculture
General dietary guidance and information about grains and food groups.
U.S. Food and Drug Administration
General information about food labeling and nutrition information.