All about the Grains Group, Choose MyPlate

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All about the Grains Group

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What foods are in the Grains Group?

How many grain foods are needed daily?

The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in this table below. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

Daily Grain Table
DAILY RECOMMENDATION* Daily minimum amount of whole grains
Children 2-3 years old
4-8 years old
3 ounce equivalents
5 ounce equivalents
1 ½ ounce equivalents
2 ½ ounce equivalents
Girls 9-13 years old
14-18 years old
5 ounce equivalents
6 ounce equivalents
3 ounce equivalents
3 ounce equivalents
Boys 9-13 years old
14-18 years old
6 ounce equivalents
8 ounce equivalents
3 ounce equivalents
4 ounce equivalents
Women 19-30 years old
31-50 years old
51+ years old
6 ounce equivalents
6 ounce equivalents
5 ounce equivalents
3 ounce equivalents
3 ounce equivalents
3 ounce equivalents
Men 19-30 years old
31-50 years old
51+ years old
8 ounce equivalents
7 ounce equivalents
6 ounce equivalents
4 ounce equivalents
3 ½ ounce equivalents
3 ounce equivalents

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group. The table below lists specific amounts that count as 1 ounce-equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

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