Better Health-Grains.

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 *Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.

Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

What foods are in the grain group?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole grains contain the entire grain kernel — the bran, germ, and endosperm. Examples include:

  • whole-wheat flour
  • bulgur (cracked wheat)
  • oatmeal
  • whole cornmeal
  • brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:

  • white flour
  • degermed cornmeal
  • white bread
  • white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
Whole grains:

brown rice
bulgur (cracked wheat)

Ready-to-eat breakfast cereals:

whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice

Less common whole grains:

Refined grains:

corn tortillas*
flour tortillas*




Ready-to-eat breakfast cereals


Nutritional Value.

Food Item
Calorific Value
Nuts, almond butter, plain, with salt added
1582 Calories per cup
Nuts, almond butter, plain, without salt added
1582 Calories per cup
Oil, vegetable, almond
1927 Calories per cup
306 Calories per 100 Gram
Bread, banana, prepared from recipe, made with margarine
186 Calories per individual loaf (include Keebler Elfin Loaves)
Banana Walnut Cake
421 Calories per Serving
Olives, ripe, canned (jumbo-super colossal)
7 Calories per jumbo
Wheat flour, white, all-purpose, enriched, bleached
455 Calories per cup
Sprouted Moong Salad
93 Calories per Small Bowl
Oil, corn and canola
1980 Calories per cup

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