Healthiest Whole Grains - Nutrition Comparison Chart, Daily Allowance Guide
Health authorities and Governments around the world have promoted the need to include wholegrain foods in your diet as wholegrains have a proven range of health benefits, and processed foods have been linked with the obesity epidemic.
Most people simply don't understand how wholegrains are beneficial, how to use them, and how much to eat. However raw wholegrains and foods are hard to find as the labelling is often very confusing.
► Which grains are the healthiest?
► How much wholegrain food should you eat to get the benefits?
► What is a standard serving for a wholegrain food?
► What types of wholegrains are available and where can you get them?
These questions and many others are answered by this review article.
Why are Whole Grains Healthy and What Happens during Processing?
Generally, each individual whole grain has three parts:
- The bran – the outer layer of the grain, that is rich in fiber an nutrients
- The endosperm – the main part of the grain that contains most of the starch and carbohydrate
- The germ – the active part of the grain located inside the endosperm, which is the part that grows when the grain is watered. The endosperm is the energy reserve used by the plant to grow and become established.
During processing one or more of these parts removed (mostly the bran and germ). As shown in the image above the bran and germ are the most nutritious parts.Processing wheat grains into white flour essentially produces a flour that is mostly starch and carbohydrate.
Most people don't understand the health benefits wholegrains have to offer. How much should you eat?
What Types of Whole Grains are Available and What Foods are Wholegrain?
The table below list the common grains and foods. Some of these grains may be hard to find. Check out your local health food store.
Healthiest Grains - Overall Ranking
The ranked listing of the healthiest grains has been produced using an overall health scoring scale. A table comparing the nutrients in common grains for a 100g serve is provided at the end of the article.
The levels of major nutrients are shown for 1/4 cup of dry, raw whole grains. The rating is subjective and it depends on what you are after - protein, fiber, low fat, vitamins, etc.
Quinoa
Per 1/4 cup of dry grain, quinoa has 120 calories, 7g of protein and 31g of carbohydrate
Rice
Per 1/4 cup of Long grain brown rice contains 160 calories, 5g of protein and 39g of carbohydrate
Rye
Per 1/4 cup of dry grain, rye contains 160 calories, 5g of protein and 39g of carbohydrate
Teff
Per 1/4 cup of dry grain, teff contains 200 calories, 6g of protein and 35g of carbohydrate
Millet
Per 1/4 cup of dry grain, millet contains 150 calories, 3g of protein and 24g of carbohydrate
Buckwheat
Per 1/4 cup of dry grain, buckwheat contains 146 calories, 6g of protein and 30g of carbohydrate
Amaranth
Per 1/4 cup of dry grain, amaranth has 180 calories, 7g of protein and 31g of carbohydrate
Spelt
Per 1/4 cup of dry grain, spelt contains 130 calories, 6g of protein and 30g of carbohydrate
Oats
Per 1/4 cup of dry grain, whole oats have 170 calories, 6g of protein and 30 g of carbohydrate
Sorghum
Per 1/4 cup of whole grain, sorghum contains 160 calories, 5g of protein and 36g of carbohydrate
Wheat
Per 1/4 cup of dry grain, Whole Wheat has 100 calories, 4g of protein and 25g of carbohydrate
What Constitutes One Serving of Wholegrain?
The table below summarizes the serving size and typical meals that provide 6 standard serves of wholegrains.
Standard Servings of Wholegrains
|
One Serving of Grain
|
Meals with 6 Servings of Grains
|
|---|---|
|
1 slice bread
|
Breakfast: 1 cup cooked porridge
|
|
1/2 cup cooked pasta, rice, noodles, barley, quinoa, buckwheat
|
Lunch: 2 slices wholegrain bread
|
|
1/2 cup cooked porridge
|
Afternoon: 3 wholegrain crispbreads
|
|
1/4 cup muesli
|
3 wholegrain crispbreads
|
|
2/3 cup wheat flakes
|
Dinner: 1/2 cup cooked brown rice
|
|
3 crispbreads
|
1/2 cup cooked brown rice
|
|
1 crumpet
|
How Much Wholegrain Food Should You Eat
The table below provides a guide to the recommended amounts.
Recommended Minimum Consumption Rates for Wholegrains for Health Benefits
|
Gender
|
Age
|
Number of serves of grain foods daily
|
|---|---|---|
|
Girls
|
2-11 years
|
4
|
|
Girls
|
12-13 years
|
5
|
|
Girls
|
14-18 years
|
7
|
|
Boys
|
2-8 years
|
4
|
|
Boys
|
9-11 years
|
5
|
|
Boys
|
12-13 years
|
6
|
|
Boys
|
14-18 years
|
7
|
|
Pregnant Woman
|
8
|
|
|
Breastfeeding Woman
|
9
|
|
|
Women
|
19-50 years
|
6
|
|
Women
|
51-70 years
|
4
|
|
Women
|
70+ years
|
3
|
|
Men
|
19-70 years
|
6
|
|
Men
|
70+ years
|
4 1/2
|
List of Whole Grain Varieties and Common Wholegrain Foods
|
Whole Grain Varieties
|
Whole Grain Foods
|
|---|---|
|
Amaranth
|
Whole Wheat Cereal Flakes
|
|
Barley
|
Muesli
|
|
Brown Rice
|
Whole Wheat Cereal Flakes
|
|
Brown Rice Bread
|
Whole Grain Barley
|
|
Brown Rice Tortilla
|
Wheat Berries
|
|
Buckwheat
|
Whole Grain Cornmeal
|
|
Bulgur (Cracked Wheat)
|
Whole Rye
|
|
Farro / Emmer
|
Whole Wheat Bread
|
|
Flaxseed
|
Whole Wheat Couscous
|
|
Fonio
|
Whole Wheat Crackers
|
|
Freekeh
|
Whole Wheat Pasta
|
|
Grano
|
Whole Wheat Pita Bread
|
|
Indian rice grass
|
Whole Wheat Sandwich Buns And Rolls
|
|
Kamut
|
Whole Wheat Tortillas
|
|
Millet
|
|
|
Oats
|
|
|
Oat Bread
|
|
|
Oat Cereal
|
|
|
Oatmeal
|
|
|
Popcorn
|
|
|
Rolled Oats
|
|
|
Quinoa
|
|
|
Red Rice
|
|
|
Rye
|
|
|
Rye Berries (whole grains)
|
|
|
Sorghum
|
|
|
Spelt
|
|
|
Teff
|
|
|
Triticale
|
|
|
Wheat berries (Whole Wheat)
|
|
|
Wild Rice
|
Comparison of Nutrients in Common Whole Grains
|
Nutrient (Serving Size 100g)
|
barley, pearled
|
corn, yellow
|
millet
|
oats
|
quinoa
|
rye
|
wheat
|
rice, brown, cooked
|
|---|---|---|---|---|---|---|---|---|
|
Calories (Cal)
|
352
|
364
|
378
|
390
|
369
|
338
|
340
|
111
|
|
Protein (g)
|
9.92
|
9.42
|
11.02
|
16.90
|
14.20
|
10.34
|
13.69
|
2.58
|
|
Total Fat (g)
|
1.16
|
4.75
|
4.22
|
6.90
|
6.11
|
1.63
|
2.48
|
0.90
|
|
Total Carbs (g)
|
77.72
|
74.27
|
72.84
|
66.28
|
64.54
|
75.86
|
71.13
|
22.96
|
|
Dietary Fiber (g)
|
15.60
|
7.23
|
8.40
|
10.51
|
7.10
|
15.15
|
1.85
|
|
|
Sugar (g)
|
0.80
|
0.65
|
0.97
|
0.35
|
||||
|
Vitamins
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
|
Vitamin C (mg)
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
|
|
Thiamin (mg)
|
0.19
|
0.39
|
0.42
|
0.76
|
0.36
|
0.32
|
0.42
|
0.10
|
|
Riboflavin (mg)
|
0.11
|
0.20
|
0.29
|
0.14
|
0.32
|
0.25
|
0.12
|
0.02
|
|
Niacin (mg)
|
4.60
|
3.63
|
4.72
|
0.96
|
1.53
|
4.27
|
6.74
|
1.53
|
|
Pantoth. Acid (mg)
|
0.28
|
0.42
|
0.85
|
1.35
|
0.78
|
1.46
|
0.94
|
0.29
|
|
Vitamin B6 (mg)
|
0.26
|
0.62
|
0.38
|
0.12
|
0.49
|
0.29
|
0.42
|
0.14
|
|
Folate (mcg)
|
24.00
|
19.28
|
84.00
|
56.41
|
184.62
|
37.87
|
43.75
|
4.10
|
|
Vitamin B12 (mcg)
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
|
Vitamin A (IU)
|
22
|
214
|
0
|
0
|
14
|
12
|
0
|
0
|
|
Vitamin E (mg)
|
0.02
|
0.48
|
0.06
|
2.46
|
0.85
|
0.03
|
||
|
Vitamin K (mcg)
|
2.20
|
0.24
|
1.00
|
0.00
|
5.92
|
0.62
|
||
|
Minerals
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
|
Calcium (mg)
|
28.00
|
7.23
|
8.00
|
53.85
|
47.34
|
23.67
|
33.33
|
10.26
|
|
Iron (mg)
|
2.50
|
2.70
|
3.00
|
4.72
|
4.59
|
2.63
|
3.52
|
0.42
|
|
Magnesium (mg)
|
80.00
|
127.71
|
114.00
|
176.92
|
198.82
|
108.88
|
143.75
|
43.08
|
|
Phosphorus (mg)
|
220.00
|
209.64
|
284.00
|
523.08
|
459.17
|
331.36
|
508.33
|
83.08
|
|
Potassium (mg)
|
280.00
|
286.75
|
196.00
|
428.21
|
565.68
|
508.88
|
431.25
|
43.08
|
|
Sodium (mg)
|
8.00
|
36.14
|
4.00
|
2.56
|
4.73
|
2.37
|
2.08
|
5.13
|
|
Zinc (mg)
|
2.12
|
2.22
|
1.68
|
3.97
|
3.12
|
2.65
|
4.17
|
0.63
|
|
Copper (mg)
|
0.42
|
0.31
|
0.75
|
0.63
|
0.59
|
0.37
|
0.55
|
0.10
|
|
Manganese (mg)
|
1.32
|
0.48
|
1.63
|
4.92
|
2.04
|
2.58
|
3.01
|
0.90
|
|
Selenium (mcg)
|
37.80
|
15.42
|
2.80
|
8.52
|
13.96
|
89.38
|
9.85
|
|
|
Fatty Acids
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
|
Saturated Fat (g)
|
0.24
|
0.67
|
0.72
|
1.22
|
0.71
|
0.20
|
0.45
|
0.18
|
|
Monounsat. Fat (g)
|
0.15
|
1.25
|
0.77
|
2.18
|
1.62
|
0.21
|
0.34
|
0.33
|
|
Polyunsat. Fat (g)
|
0.56
|
2.16
|
2.13
|
2.54
|
3.31
|
0.00
|
0.98
|
0.32
|
