| |
Amount that counts as 1 ounce equivalent of
grains
|
Common portions and ounce equivalents
|
|
Bagels
|
|
1 mini bagel
|
1 large bagel = 4 ounce equivalents
|
|
Breads
|
100% Whole wheat
Oatmeal
|
1 regular slice
1 small slice French
4 snack-size slices rye bread
|
2 regular slices = 2 ounce equivalents
|
|
Bulgur
|
cracked wheat
|
½ cup cooked
|
|
|
Crackers
|
100% whole wheat, rye
|
5 whole wheat crackers
2 rye crispbreads
|
|
|
English muffins
|
whole wheat
|
½ muffin
|
1 muffin = 2 ounce equivalents
|
|
Muffins
|
whole wheat
bran, corn
|
1 small (2 ½ diameter)
|
1 large (3 ½ diameter) = 3 ounce equivalents
|
|
Oatmeal
|
|
½ cup cooked
1 packet instant
1 ounce dry (regular or quick)
|
|
|
Pancakes
|
Whole wheat, buckwheat
|
1 pancake (4 ½ diameter)
2 small pancakes (3 diameter)
|
3 pancakes (4 ½ diameter) = 3 ounce equivalents
|
|
Popcorn
|
|
3 cups, popped
|
1 microwave bag, popped = 4 ounce equivalents
(read the label - watch for fat content.)
|
|
Ready-to-eat breakfast cereal
|
Toasted oat, whole wheat flakes
|
1 cup flakes or rounds
|
|
|
Rice
|
Brown, wild
|
½ cup cooked
1 ounce dry
|
1 cup cooked = 2 ounce equivalents
|
|
Pasta--spaghetti, macaroni, noodles
|
Whole wheat
|
½ cup cooked
1 ounce dry
|
1 cup cooked = 2 ounce equivalents
|
|
Tortillas
|
Whole wheat, whole grain corn
|
1 small flour tortilla (6 diameter)
1 corn tortilla (6 diameter)
|
1 large tortilla (12 diameter) = 4 ounce
equivalents
|
