How much whole grain should you be eating? And what foods can help you enjoy healthy levels of whole grain consumption?

Government Recommendations

The 2025-2030 Dietary Guidelines for Americans have a very strong emphasis on whole grains. Whole grains are also depicted at the base of the 2025-2030 Food Pyramid. Specifically, 2025-2030 Dietary Guidelines for Americans urge Americans to “Focus on Whole Grains” using the following language:

  • Prioritize fiber-rich whole grains. 
  • Significantly reduce the consumption of highly processed, refined carbohydrates, such as white bread, ready-to-eat or packaged breakfast options, flour tortillas, and crackers. 
  • Whole grains serving goals: 2–4 servings per day, adjusting as needed based on your individual caloric requirements. 

WHY WE RECOMMEND 48G WHOLE GRAIN PER DAY

The 2025-2030 Dietary Guidelines for Americans (DGA) recommend that adults consume 2-4 servings of whole grains per day. One serving of whole grains is commonly defined as at least 16 grams of whole grain ingredients. For example, a slice of 100% whole wheat sandwich bread typically contains about 16 grams of whole wheat flour, meaning one slice counts as one whole grain serving. 

A substantial body of scientific evidence indicates that consuming at least three servings of whole grains per day (16g x 3 servings = 48g) is associated with meaningful health benefits. Individuals who meet this intake level have a significantly reduced risk of multiple chronic diseases and related risk factors, including type 2 diabetes, cardiovascular disease, overweight and obesity, cancer mortality, and all-cause mortality (Ye et al., 2012, Chen et al., 2016). 

Recommending 48 grams of whole grains per day corresponds to three daily servings, which sits squarely in the middle of the DGA’s recommended range. This recommendation is well aligned with both the latest scientific evidence and current US Dietary policy, making it a practical and evidence-based target for consumers.

Want an easier way to think about it? Just look at your plate at each meal, and make sure you’ve included some source of whole grains. 

Every Little Bit Helps

While three or more servings each day will optimize your health benefits, scientists and health experts agree that every bit of whole grain you eat contributes to your health. Even small amounts can start you on the road to better health. So look for ways to get a little here, a little there.

While it’s healthier to eat foods made totally with whole grains, you may want to change over gradually. To start, you can also get the whole grains you need from foods made with a mix of whole grains and refined grains.

This means you have lots of delicious choices that match your taste preferences. After a while, as your taste buds grow to love the fuller, nuttier taste of whole grains, some of your old favorites may seem surprisingly bland!