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Food and Nutrition

What is a Food Guide Serving of Grain Products?

Canada's Food Guide

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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