Grains are one of the most prevalent foods in the food supply, but not all of them are whole grains.
Technically, whole grains are any cereal food that still contains the entire seed of the plant. These seeds come from various species of grasses, otherwise known as cereals.
The seed of a cereal grain consists of three separate parts: the bran, the germ, and the endosperm. By regulatory definitions, a food product can be called a “whole grain” if it contains these three parts of the plant in the same amounts as the whole plant contains (1, 2).
As a result, if a whole grain has been processed into flour, it can still keep the ‘whole grain’ label providing it contains the bran, germ, and endosperm in their original ratios.
Some of the most well-known whole grains include wholewheat, oats, rye, brown rice, barley, and corn.
What Are Psuedocereals?
There are also certain plant foods that we refer to as “pseudocereals.”
These so-called pseudocereals are still whole grains, and their seeds contain the bran, germ, and endosperm.
However, they are not from species of grass as true cereals are. Some examples of pseudocereals include amaranth, buckwheat, and quinoa.
What Are Refined Grains?
It is common to find various kinds of refined grains available in the food supply. These food products have undergone significant processing and do not contain all three parts of the seeds.
Unlike whole grains, refined grains contain only the endosperm and contain no bran or germ. For this reason, they are higher in starchy carbohydrates and contain much lower concentrations of fiber, vitamins, and minerals (3).
Meta-analyses of large observational trials have demonstrated that replacing refined grains with whole grains improves numerous health markers. These markers include blood glucose levels, triglycerides, lipid/cholesterol levels, and markers of inflammation (4, 5, 6).
Refined grains include products such as white bread, white flour, and white rice.
Key Point: Whole grains still contain all three parts of the seed: the bran, the germ, and the endosperm.
Types of Whole Grains
Now that we have established what whole grains are let’s examine the most common varieties of whole grains.
Uses: Flour, mixed with rice, porridge, soups, stews, and thickening sauces
Major micronutrients: Manganese, magnesium, phosphorus, iron, vitamin B6
Amaranth is a pseudocereal whole grain, and it has long been part of human diets. On this note, amaranth was a valued grain amongst Aztec cuisine (7).
There are many different species of amaranth that grow around the world, but the scientific name of three of the most common varieties is listed above.
Amaranth is also naturally gluten-free.
Among its many uses, amaranth can be processed into flour or used alongside other grains, as porridge, or mixed into soups and stews.
Cooked amaranth has the following basic nutritional profile per cup (246g) serving (8):
Major micronutrients: Manganese, niacin (B3), thiamin (B1), phosphorus, magnesium
The major difference between brown rice and refined (white) rice is that it still has the bran and germ layer present.
Compared to white rice, brown rice has an advantage nutritionally and it provides higher amounts of fiber and micronutrients.
However, white rice is generally favored to brown around the world for culinary purposes. This is partly due to its milder flavor and softer texture, which lend desired characteristics to dishes like risotto, stir-fries, and sushi rice.
Brown rice is naturally gluten-free.
Per cup (195g) of cooked brown rice, it offers the following basic nutrition profile (11):
Calories: 238 kcal
Carbohydrate: 49.6 g
Fiber: 3.12 g
Sugars: 0.47 g
Fat: 1.87 g
Protein: 5.32 g
For more on rice, see this guide to the different varieties:
Uses: Bread, flour, noodles, porridge, rice alternative, soups and stews
Major micronutrients: Manganese, magnesium, phosphorus, niacin (B3), vitamin B6
Buckwheat is a gluten-free pseudocereal grain that has grown increasingly popular over the past decade.
In this regard, numerous buckwheat products have come to the market, such as buckwheat flour, pasta, and noodles.
Among these foods, buckwheat noodles have been particularly popular in Asia for centuries. In Japan, these noodles are called ‘soba’ and have been popular since the early 17th century (12).
Cooked buckwheat groats provide the following nutritional profile per cup (168g) serving (13):
Calories: 155 kcal
Carbohydrate: 33.5 g
Fiber: 4.54 g
Sugars: 1.51 g
Fat: 1.04 g
Protein: 5.68 g
5) Bulgur
Scientific name: Triticum durum (often made from)
Type: Cereal
Uses: Bread, flour, porridge, rice replacement, soups and stews
Major micronutrients: Manganese, magnesium, phosphorus, niacin (B3), copper
Bulgur wheat (known as bulgur) is one of the more nutrient-dense grains, and it offers higher fiber and nutrient concentrations than rice.
Technically, bulgur is a form of wheat. This grain food is produced by the partial boiling of different wheat groats, mainly durum wheat (14).
Despite this, bulgur can be used in the same way or as a direct replacement for rice.
As with many other cereal grains, bulgur has a mildly nutty flavor, and it has played a big role in traditional Middle Eastern cuisine (14).
As a type of wheat, bulgur contains gluten, and it may be eaten either raw or cooked.
Cooked bulgur offers the following basic nutritional profile per cup (182g) serving (15):
Calories: 151 kcal
Carbohydrate: 33.8 g
Fiber: 8.19 g
Sugars: 0.182 g
Fat: 0.437 g
Protein: 5.61 g
6) Einkorn
Scientific name: Triticum monococcum
Type: Cereal
Uses: Baking, bread, cakes, flour
Major micronutrients: Manganese, selenium, magnesium, thiamin (B1), phosphorus
Einkorn is an ancient form of wheat that offers some nutritional advantages over regular forms of wheat.
Some earlier research questioned whether einkorn might be a “safer” form of wheat suitable for celiacs (16).
However, based on more recent research, it appears that einkorn may just be a “less bad” source of gluten than regular wheat. However, it is still not suitable for individuals with celiac disease (17).
Einkorn wheat is typically sold as flour, and it can be used in the same way as regular wheat flour. It is also commonly known as ‘littlespelt’
Einkorn may sometimes be referred to as ‘farro.’ While farro generally refers to emmer in the United States, it is originally an Italian term to describe three ancient wheat species (einkorn, emmer, and spelt.)
Per quarter cup (48g) serving of einkorn flour, here is the basic nutritional profile (18):
Calories: 160 kcal
Carbohydrate: 31.0 g
Fiber: 2.98 g
Sugars: 0.99 g
Fat: 0.99 g
Protein: 8.0 g
7) Emmer
Scientific name: Triticum turgidum
Type: Cereal
Uses: Baking, bread, cakes, flour
Major micronutrients: Manganese, selenium, magnesium, thiamin (B1), phosphorus
Following einkorn, emmer is another of the three ancient wheat species that come under the ‘farro’ banner, in the word’s original Italian sense.
Emmer was one of the world’s most popular crops at one time, and it enjoyed particular popularity in Ancient Egypt, where it was a daily staple (19).
Compared to most domesticated modern-day wheat, emmer is higher in fiber and essential nutrients (20).
However, emmer is difficult to find and only grows in certain mountainous regions (19).
Here is the base nutritional data for a quarter cup (47g) serving of emmer flour (21):
Uses: Bread, flour, mixed dishes, served alone, soups and stews,
Major micronutrients: Manganese, iron, phosphorus, niacin (B3), folate
Freekeh is a whole-grain product made by prematurely picking green wheat before it has matured. These grains are then sun-dried and roasted, giving freekeh a unique flavor compared to other grain products despite the same earthy notes.
Freekeh is popular in Middle Eastern and North African cuisine, and it has a number of different uses.
Among these uses, freekeh can be served alone, mixed with meat, vegetables, and spices, or in soups and stews. As an example, here is a recipe for freekeh with chicken.
A quarter-cup (40-gram) serving of freekeh provides the following nutritional values (24):
Calories: 130 kcal
Carbohydrate: 28.0 g
Fiber: 4.0 g
Sugars: 0 g
Fat: 1.0 g
Protein: 6.0 g
See this guide to the nutritional benefits of freekeh for more information:
Major micronutrients: Thiamin (B1), phosphorus, iron, manganese, niacin (B3)
Khorasan is also known by its commercial name of ‘Kamut,’ and it is another ancient wheat grain form.
Compared to most modern commercial wheat varieties, khorasan has greater nutrient density, including a greater amount of protein, vitamins, and minerals (26).
Although the nutritional values are different, khorasan can be used in the same way as regular whole grain wheat.
A cup (172g) serving of cooked khorasan provides (27):
Calories: 227 kcal
Carbohydrate: 47.5 g
Fiber: 7.4 g
Sugars: 5.28 g
Fat: 1.43 g
Protein: 9.8 g
12) Maize (Corn)
Scientific name: Zea mays
Type: Cereal
Uses: Baking, bread, corn on the cob, corn oil, corn syrup, flour, sweet corn,
Major micronutrients: Folate, phosphorus, manganese, magnesium, potassium
Maize is the most popular grain globally, and it is also known as corn, which may be more familiar to some people.
Maize is a true cereal grain, and it is also gluten-free (27).
According to recent genetic and microbotanical analyses, maize was likely first domesticated over 10,000 years ago in Mexico (28).
Maize is the most prevalent grain crop throughout the Americas. In 2019, farmers in the United States alone planted 91.7 million acres of maize (29).
It can be ground into flour and used in the same ways as wheat flour. Corn on the cob is also a popular form of maize.
A large ear of cooked corn (118g) offers the following basic nutritional values (30):
Calories: 113 kcal
Carbohydrate: 24.8 g
Fiber: 2.83 g
Sugars: 3.23 g
Fat: 1.77 g
Protein: 4.0 g
There are actually several different plants in the maize family, and each one produces quite different foods.
Uses: Baking, bread, corn on the cob, corn oil, corn syrup, flour, sweet corn,
Major micronutrients: Manganese, copper, magnesium, thiamin (B1), niacin (B3)
Millet is a true cereal grain and production centers around parts of Asia and Africa with semi-arid climates. In these regions of the world, millet is a major food source for the local people (31).
This grain is another staple crop that has long been part of human diets, with evidence of first domestication going back to 2500 BC (32).
Millet is gluten-free, and people use it for making bread, flour-based snacks, alcoholic beverages, and more (33).
Per cup (174g) serving, cooked millet provides (34):
Calories: 207 kcal
Carbohydrate: 41.2 g
Fiber: 2.26 g
Sugars: 0.23 g
Fat: 1.74 g
Protein: 6.11 g
14) Oats
Scientific name: Avena sativa
Type: Cereal
Uses: Baking, beer, bread, flour, porridge
Major micronutrients: Manganese, selenium, phosphorus, magnesium, thiamin (B1),
Oats are one of the most popular grains in the Western world, and they are most often used to make the breakfast option of porridge.
There are several different forms that oats may come in, and these may include: groats (the whole oat kernel), steel-cut oats (cut kernels), and rolled oats (steamed and flattened groats).
Although they have different textures, appearances, and cooking times, these three forms are all considered to be whole grains.
Major micronutrients: Manganese, magnesium, phosphorus, folate, copper
Quinoa is a pseudocereal grain grown worldwide and first cultivated by the Inca people prior to 3000 BC (36).
This whole grain has increased in popularity in recent years, with global production vastly increasing.
In 1980, only eight countries grew quinoa, but by 2015, nearly 100 countries were producing it (37).
Quinoa grains are small and can be used in a variety of ways for culinary purposes.
The grain is often used in the same way as couscous and shares a similar appearance. Quinoa salads featuring a variety of fresh vegetables are popular.
Per cup (185g) of cooked quinoa, this grain provides (38):
Calories: 222 kcal
Carbohydrate: 39.4 g
Fiber: 5.18 g
Sugars: 1.61 g
Fat: 3.55 g
Protein: 8.14 g
16) Rye
Scientific name: Secale cereale
Type: Cereal
Uses: Baking, beer, bread, flour, mixed dishes, served alone as cooked rye berries
Major micronutrients: Manganese, phosphorus, magnesium, niacin (B3), thiamin (B1)
Rye is a true cereal grain, and it has been cultivated for approximately 4000 years, with the first domestication occurring around 2000 BC (39).
In addition to being closely related to wheat, rye is used in a similar way.
Beers and bread products made with rye are very popular, and this whole grain may also be cooked and served alone.
Per one-third cup serving, rye grains have the following nutritional values (41):
Calories: 190 kcal
Carbohydrate: 42.7 g
Fiber: 8.5 g
Sugars: 0.55 g
Fat: 0.92 g
Protein: 5.8 g
17) Sorghum
Scientific name: Sorghum bicolor
Type: Cereal
Uses: Baking, beer, bread, flour, porridge
Major micronutrients: Manganese, magnesium, phosphorus, vitamin B6, thiamin (B1)
Sorghum is a mild-tasting gluten-free cereal grown worldwide but mainly produced in warm areas of Africa and Asia. According to the Food and Agriculture Organization (FAO) of the United Nations, developing countries represent 90% of the world’s sorghum plantations (42).
In the Western world, sorghum does not play a prevalent role in typical diets. However, it is popular as a gluten-free alternative due to its resemblance to wheat in taste.
Like other wheat-like grains, sorghum may be used as flour, for baking purposes, or even for making beer.
Per one-third cup serving, sorghum grains offer the following nutritional values (43):
Calories: 211 kcal
Carbohydrate: 46.0 g
Fiber: 4.3 g
Sugars: 1.62 g
Fat: 2.21 g
Protein: 6.8 g
18) Spelt
Scientific name: Triticum spelta
Type: Cereal
Uses: Baking, beer, bread, flour, mixed meals, spelt salads
Major micronutrients: Manganese, phosphorus, magnesium, niacin (B3), copper
Spelt is another of the ancient wheat grain species, and it is a true cereal grain.
A recent retail survey in the United Kingdom and Germany demonstrated that spelt appears to be more nutritious than regular wheat. In this regard, spelt contained significantly higher amounts of copper, magnesium, manganese, phosphorus, potassium, sulfur, zinc, and phytonutrients (44).
As a wheat species, spelt contains gluten and is thus not suitable for those with celiac disease or gluten sensitivities (45).
It is possible to use spelt four in the same ways as regular wheat flour. Whole spelt grains may also be cooked as part of a dish and mixed with other foods.
Per cup serving, cooked spelt offers the following nutritional values (46):
Major micronutrients: Manganese, magnesium, phosphorus, iron, copper
Teff is another type of true cereal grain that often gets called an “ancient grain,” and it is gluten-free (47).
This “ancient” tag is fair, as records suggest that the first domestication of teff took place as far back as 3359 BC (48).
Teff is a staple food in certain regions of Africa, particularly Ethiopia and Eritrea (49).
Teff is extremely small in size and has an appearance that resembles poppy seeds. It can also have different colors, including white, red, and brown (49).
Among its many uses, teff can be used for making porridge. It also works well in various dishes mixed with meat/vegetables/other grains.
Per cup serving, cooked teff has the following basic nutritional profile (50):
Calories: 255 kcal
Carbohydrate: 50.0 g
Fiber: 7.06 g
Fat: 1.64 g
Protein: 9.75 g
20) Triticale
Scientific name: Triticale hexaploide Lart.
Type: Cereal
Uses: Baking, bread, flour, thickening sauces
Major micronutrients: Manganese, phosphorus, magnesium, thiamin (B1), zinc
Triticale is a hybrid grain that was first created in 1875 but has begun delivering increasingly high yields over recent decades (51).
As a cross between wheat and rye, triticale has a taste and nutritional profile that resembles a middle ground between the two.
The taste is not as mild as wheat yet does not have the same rich, sour-like flavor that rye can possess.
Although triticale is often used for animal feed, it may be used similar to wheat and rye for baking purposes.
Per one-third cup serving, triticale offers the following nutritional values (52):
Major micronutrients: Manganese, selenium, phosphorus, thiamin (B1), magnesium
There are many different wheat strains, but today’s most popular form in the food environment is known simply as ‘common wheat.’
Triticum aestivum is the strain that we know as common whole wheat, and it is the second most widely grown cereal crop in the world behind maize (53).
Common wheat is a true cereal grain, and it is used to produce a wide range of common foods and drinks. These include baked goods, beer, bread, couscous, noodles, pasta, and more.
Whole wheat pasta is one of the easiest ways to consume whole grains.
Per half-cup (60g) serving of whole wheat flour, the basic nutritional profile is as follows (54):
Major micronutrients: Manganese, zinc, phosphorus, magnesium, vitamin B6
Wild rice is another type of whole grain rice that enjoys popularity around the world.
While nutritionally similar (ish) to brown rice, it has a slightly higher protein and fiber content. It can also be used in various ways, whether served alone, used as flour, or as an ingredient in mixed dishes.
A cup of cooked rice provides the following nutritional values (55):
It is also worth noting that breakfast cereals are a common source of whole grains.
However, you have to choose a breakfast cereal option carefully, as many are made with refined grains and sometimes significant amounts of added sugar.
For more information on the best choices, please refer to the following article:
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
