Bagel, whole grain
½ bagel, 45 g

Barley
125 mL, ½ cup - cooked

Bread, pumpernickel or rye
1 slice, 35 g

Bread, whole grain
1 slice, 35 g

Bulgur
125 mL, ½ cup - cooked

Cereal, cold, whole grain
30 g

Cereal, hot, whole grain (example: oatmeal)
150 g, 175 mL, ¾ cup - cooked

Couscous, whole wheat
125 mL, ½ cup - cooked

Crackers, rye
30 g

Crackers, whole grain
30 g

English muffin, whole grain
½ muffin, 35 g

Muffin, whole grain
½ muffin, 35 g

Pasta/noodles, whole grain
125 mL, ½ cup - cooked

Pita, whole grain
35 g, ½ pita

Popcorn, plain
500 mL, 2 cups

Quinoa
125 mL, ½ cup - cooked

Rice, brown
125 mL, ½ cup - cooked

Rice, wild
125 mL, ½ cup - cooked

Roll, whole wheat
1 roll, 35 g

Tortilla, whole wheat
½ piece, 35 g

Waffle, whole wheat
1 small, 35 g

Baguette, French
1 slice, 35 g

Bannock
1 medium, 35 g

Bread, white
1 slice, 35 g

Cereal, cold
30 g

Cereal, hot (for example: cream of wheat)
150 g, 175 mL, ¾ cup - cooked

Congee
125 mL, ½ cup - cooked

Cornbread
1 slice, 35 g

Couscous
125 mL, ½ cup - cooked

Cracker, saltines
10 crackers, 30 g

English muffin, white
½ muffin, 35 g

Naan
¼ naan, 35 g

Pancake
1 small, 35 g

Pasta/noodles, white
125 mL, ½ cup - cooked

Pita, white
½ pita, 35 g

Polenta
125 mL, ½ cup - cooked

Rice cake
2 medium

Rice, white
125 mL, ½ cup - cooked

Roll, white
1 roll, 35 g

Tortilla, corn
½ piece, 35 g

Waffle
1 small, 35 g