What is a Food Guide Serving of Grain Products?

A slice of bread (35 g), ½ pita bread (35 g) or 125 mL (½ cup) of - cooked pasta, rice or couscous is all it takes to make up one Food Guide Serving. Explore the variety of whole grains that this food group offers. Look at this list to get more grain product ideas and more examples of Food Guide Servings.

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Whole Grain     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

Non Whole Grain     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

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