What actually counts as a "whole grain"? A clear list of true whole grains - from intact kernels to whole-grain flours - plus how to spot them on a label.
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Whole Grains Explained: Intact, Minimally Processed, and Whole-Grain Flours (PDF)
Here's a list of true whole grains - meaning they contain all three parts of the grain kernel: the bran, germ, and endosperm. These are unrefined, minimally processed, and retain their full nutritional profile (fiber, vitamins, minerals, phytonutrients):
List of True Whole Grains
Intact Whole Grains (least processed)
These are whole grains in their most natural form:
- Brown rice
- Wild rice
- Quinoa
- Millet
- Farro (whole farro, not pearled)
- Freekeh (whole, not cracked)
- Barley (whole or hulled; not pearled)
- Oats (whole groats or steel-cut)
- Wheat berries
- Sorghum
- Teff
- Amaranth
- Spelt (whole spelt)
- Kamut
- Rye berries
- Buckwheat (whole groats - despite the name, it's gluten-free and a seed, but treated as a grain)
Minimally Processed Whole Grains
These have been lightly processed but still retain all parts of the grain:
- Rolled oats
- Steel-cut oats
- Quick oats (less ideal than steel-cut, but still whole)
- Whole cornmeal (like from whole-kernel corn)
- Popcorn (yes, it's a whole grain!)
- Whole grain bulgur (fine if it says 100% whole grain on the label)
Whole Grain Flours
These are ground from whole grains (check labels carefully):
- Whole wheat flour
- Whole rye flour
- Whole spelt flour
- Brown rice flour
- Quinoa flour
- Millet flour
- Teff flour
- Amaranth flour
- Buckwheat flour
- Sorghum flour
- Corn flour (must say whole corn or whole grain corn)
Tips for Identifying True Whole Grains:
- Look for "100% whole grain" on packaging.
- Ingredients should list the grain as "whole" (e.g., whole wheat, not just wheat flour).