Amount that counts as 1 ounce equivalent of grains
|
Common portions and ounce equivalents
|
|||||
---|---|---|---|---|---|---|
Bagels
|
WG*: whole wheat
RG*: plain, egg |
1 “mini” bagel
|
1 large bagel = 4 ounce equivalents
|
|||
Biscuits
|
(baking powder/ buttermilk—RG*)
|
1 small (2” diameter)
|
1 large (3” diameter) = 2 ounce equivalents
|
|||
Breads
|
WG*: 100% Whole wheat
RG*: white, wheat, French, sourdough |
1 regular slice
1 small slice French 4 snack-size slices rye bread |
2 regular slices = 2 ounce equivalents
|
|||
Bulgur
|
cracked wheat (WG*)
|
½ cup cooked
|
||||
Cornbread
|
(RG*)
|
1 small piece
(2 ½” x 1 ¼” x 1 ¼”)
|
1 medium piece (2 ½” x 2 ½” x 1 ¼”) = 2 ounce equivalents
|
|||
Crackers
|
WG*: 100% whole wheat, rye
|
5 whole wheat crackers
2 rye crispbreads |
||||
|
RG*: saltines, snack crackers
|
7 square or round crackers
|
||||
English muffins
|
WG*: whole wheat
RG*: plain, raisin |
½ muffin
|
1 muffin = 2 ounce equivalents
|
|||
Muffins
|
WG*: whole wheat
RG*: bran, corn, plain |
1 small (2 ½” diameter)
|
1 large (3 ½” diameter) = 3 ounce equivalents
|
|||
Oatmeal
|
(WG)
|
½ cup cooked
1 packet instant 1 ounce dry (regular or quick) |
||||
Pancakes
|
WG*: Whole wheat, buckwheat
RG*: buttermilk, plain |
1 pancake (4 ½” diameter)
2 small pancakes (3” diameter) |
3 pancakes (4 ½” diameter) = 3 ounce equivalents
|
|||
Popcorn
|
(WG*)
|
3 cups, popped
|
1 microwave bag, popped = 4 ounce equivalents
|
|||
Ready-to-eat breakfast cereal
|
WG*: toasted oat, whole wheat flakes
RG*: corn flakes, puffed rice |
1 cup flakes or rounds
1 ¼ cup puffed |
||||
Rice
|
WG*: brown, wild
RG*: enriched, white, polished |
½ cup cooked
1 ounce dry |
1 cup cooked = 2 ounce equivalents
|
|||
Pasta--spaghetti, macaroni, noodles
|
WG*: whole wheat
RG*: enriched, durum |
½ cup cooked
1 ounce dry |
1 cup cooked = 2 ounce equivalents
|
|||
Tortillas
|
WG*: whole wheat, whole grain corn
RG*: Flour, corn |
1 small flour tortilla (6” diameter)
1 corn tortilla (6” diameter) |
1 large tortilla (12” diameter) = 4 ounce equivalents
|
This page was last updated on September 11, 2008 02:31 PM