Whole Grain Foods: A Whole Grains List, Label Terms and USDA Data

Whole grain foods keep all three parts of the grain kernel. FDA’s draft guidance on whole grain label statements says cereal grains “that consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components – the starchy endosperm, germ and bran – are present in the same relative proportions as they exist in the intact caryopsis – should be considered a whole grain food.” This whole grains list adds the Dietary Guidelines for Americans and USDA FoodData Central values.

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Whole grains list: what FDA and the Dietary Guidelines count

FDA’s 2006 draft guidance on whole grain label statements, which is non-binding, names amaranth, barley, buckwheat, bulgur, corn (including popcorn), millet, quinoa, rice, rye, oats, sorghum, teff, triticale, wheat and wild rice as cereal grains and says when each counts as whole. The Dietary Guidelines for Americans, 2020-2025, list whole and refined grains.

Barley shows how the rule works. FDA says “Barley that is pearled should not be considered a whole grain because some of the bran layer has been removed,” and the Dietary Guidelines list “barley (not pearled)” as whole. See hulled barley, oats, popcorn and our sibling legumes list.

Whole grain foods on the label

FDA’s draft guidance says “FDA has not defined any claims concerning the grain content of foods,” but FDA recommends that products labeled “100 percent whole grain” contain no grain ingredients other than whole grains. It also says “wheat flour should not be labeled as a whole grain flour because wheat flour is a synonym of flour,” while whole wheat flour (21 CFR 137.200), also called graham flour, counts, and the standard for whole wheat bread, rolls and buns (21 CFR 136.180) allows no other type of flour.

FDA adds that consumers “should be able to look at the ingredient statement to determine whether the predominant or first ingredient listed is a whole grain.” The Dietary Guidelines, from USDA and HHS, say “A food is a 100% whole-grain food if the only grains it contains are whole grains,” and that the whole grain should be the first ingredient, or the second after water.

Whole grain foods ranked by USDA values per serving

The table uses USDA FoodData Central SR Legacy entries at USDA portions: one cup of cooked grain, one cup of whole-wheat spaghetti, one slice of bread and one ounce of air-popped corn, ranked by fiber. The percent Daily Value (%DV) uses the FDA Daily Values of 28 grams for fiber, 420 milligrams for magnesium and 18 milligrams for iron.

In USDA data bulgur leads at about 8.2 grams of fiber per cup, followed by spelt and teff; quinoa and amaranth list 5.2 grams, and amaranth lists the most magnesium in the table. Brown rice, wild rice and millet list 2.3 to 3.2 grams per cup in USDA data, with buckwheat and whole-wheat pasta in between.

Whole grains that USDA lists only uncooked

SR Legacy has no cooked entry for some whole grains, so this table compares them per 100 grams uncooked; the SR Legacy triticale entry has no fiber value and is not shown.

Per 100 grams in USDA data, hulled barley lists 17.3 grams of fiber and rye 15.1 grams, while sorghum lists less fiber but 165 milligrams of magnesium; the rye bread guide covers bread made from rye.

Whole grains versus refined, enriched grains

The Dietary Guidelines list white breads, refined-grain cereals and crackers, corn grits, cream of rice, cream of wheat, pearled barley, masa, pasta and white rice as refined grains and say “Refined-grain choices should be enriched.” Under 21 CFR 137.165, enriched flour must contain added thiamin, riboflavin, niacin, folic acid and iron.

In USDA data a cup of cooked long-grain brown rice lists about 3.2 grams of fiber and 79 milligrams of magnesium, against 0.6 gram and 19 milligrams for the enriched white kind, which lists more folate (153 against 18 micrograms DFE) and more iron. The Dietary Guidelines from USDA and HHS add that “98 percent fall below recommendations for whole grains,” and the 2025-2030 edition says “Prioritize fiber-rich whole grains.” See also refined carbs and high fiber foods.

Gluten and whole grains

NIDDK says gluten occurs naturally in wheat and types of wheat, such as durum, emmer, semolina and spelt, and in barley, rye and triticale. NIDDK lists flour made from rice, corn, amaranth, quinoa, buckwheat or beans among gluten-free foods, warns that cross-contact between oats and grains that contain gluten is common, and suggests that people with celiac disease ask a doctor or a registered dietitian about oats. NIDDK also notes that FDA requires foods labeled gluten-free to contain less than 20 parts per million of gluten; see also foods with gluten, which follows NIDDK.

Gas and other notes

• Gas: NIDDK lists whole grains, such as whole wheat, among foods containing carbohydrates that may lead to excess gas in some people; see our guide to gas.
• Labels: FDA names wheat among the nine major food allergens; the Nutrition Facts label on a package is the figure for that product.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Legumes List: What Are Legumes, With a USDA Nutrient Table, Whole Wheat Flour: Nutrition, vs White Flour, and Baking Tips, Quinoa Benefits: USDA Nutrition, Protein and How It Compares to Rice, Brown Rice: USDA Nutrition, Brown vs White Rice and Arsenic Facts, Ancient Grains: A List With USDA Values, Types of Grains: Cereal Grains and Pseudocereals, Types of Oats: Groats, Steel-Cut, Rolled and Instant.