Serving Sizes

Examples of a serving

The US Guidelines define a serving as any of the following amounts, for products where all the grain ingredients are whole grains:

  • 1/2 cup cooked rice, bulgur, pasta, or cooked cereal
  • 1 ounce dry pasta, rice or other dry grain
  • 1 slice bread
  • 1 small muffin (weighing one ounce)
  • 1 cup ready-to-eat cereal flakes

If you're enjoying whole grains in products that mix whole grains with enriched/refined grains, look for the Whole Grain Stamp to be sure you're getting at least a half serving (8g) of whole grains.

What is an "ounce-equivalent?"

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.


The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.

Amount that counts as 1 ounce equivalent of grains

Common portions and ounce equivalents

Bagels

WG*: whole wheat RG*: plain, egg

1 “mini” bagel

1 large bagel = 4 ounce equivalents

Biscuits

(baking powder/ buttermilk—RG*)

1 small (2” diameter)

1 large (3” diameter) = 2 ounce equivalents

Breads

WG*: 100% Whole wheat
RG*: white, wheat, French, sourdough

1 regular slice
1 small slice French
4 snack-size slices rye bread

2 regular slices = 2 ounce equivalents

Bulgur

cracked wheat (WG*)

½ cup cooked

 

Cornbread

(RG*)

1 small piece (2 ½” x 1 ¼” x 1 ¼”)

1 medium piece (2 ½” x 2 ½” x 1 ¼”) = 2 ounce equivalents

Crackers

WG*: 100% whole wheat, rye

5 whole wheat crackers
2 rye crispbreads

 

RG*: saltines, snack crackers

7 square or round crackers

 

English muffins

WG*: whole wheat
RG*: plain, raisin

½ muffin

1 muffin = 2 ounce equivalents

Muffins

WG*: whole wheat
RG*: bran, corn, plain

1 small (2 ½” diameter)

1 large (3 ½” diameter) = 3 ounce equivalents

Oatmeal

(WG)

½ cup cooked
1 packet instant
1 ounce dry (regular or quick)

 

Pancakes

WG*: Whole wheat, buckwheat
RG*: buttermilk, plain

1 pancake (4 ½” diameter)
2 small pancakes (3” diameter)

3 pancakes (4 ½” diameter) = 3 ounce equivalents

Popcorn

(WG*)

3 cups, popped

1 microwave bag, popped = 4 ounce equivalents

Ready-to-eat breakfast cereal

WG*: toasted oat, whole wheat flakes
RG*: corn flakes, puffed rice

1 cup flakes or rounds
1 ¼ cup puffed

 

Rice

WG*: brown, wild
RG*: enriched, white, polished

½ cup cooked
1 ounce dry

1 cup cooked = 2 ounce equivalents

Pasta--spaghetti, macaroni, noodles

WG*: whole wheat
RG*: enriched, durum

½ cup cooked
1 ounce dry

1 cup cooked = 2 ounce equivalents

Tortillas

WG*: whole wheat, whole grain corn
RG*: Flour, corn

1 small flour tortilla (6” diameter)
1 corn tortilla (6” diameter)

1 large tortilla (12” diameter) = 4 ounce equivalents

*WG = whole grains, RG = refined grains. This is shown when products are available both in whole grain and refined grain forms.

What counts as a serving?

Many people are confused about what "a serving" or "three servings" of whole grains actually means. A serving is not just whatever amount you feel like putting on your plate!