It can be confusing to know when a food is a whole grain and when it is not. The first ingredient should say “whole grain” or “whole wheat.” Look for grains that include all their parts: the bran, the germ, and the endosperm.

A Whole Grain: Dissected

Whole Grain Food Ingredients List


Phrases that let you know a grain IS whole:

  • Whole grain (type of grain, such as “flour”)

  • Whole wheat

  • Whole (name of grain, such as “rye”)

  • Brown rice

  • Oats and oatmeal (such as “old-fashioned” and “instant”)

  • Wheat berries 

Tip

Be sure to check the WIC food list for your state to make sure you know which grains are covered by your benefits. If you are unsure which WIC foods are whole grain, you can always ask your local clinic!

Phrases that let you know a grain IS NOT whole:


  • Enriched flour

  • Wheat flour

  • Degerminated cornmeal

  • Wheat 

  • Semolina 

  • Durum wheat

  • Organic flour

  • Stoneground

  • Multigrain 

Caution

Marketing companies sometimes use confusing slogans to sell their grain products. They will often put phrases such as “multi-grain,” “100% wheat,” “high fiber,” or “made with whole grains.” When a product makes these claims, it does not mean it is a whole grain product. Another misleading way products are made to look like whole grains is with brown coloring. Just because bread looks to be whole grain, does not always mean it is whole grain. The best bet is always to read the label.

Multigrain can be used as an adjective to describe a mixture of grains. Those grains could be whole, refined, or a combination of both.