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How many servings of grain should I eat every day?

Aim for five to eight servings (about 5 to 8 ounces total) of grain and other starches every day. Try to make at least half of the servings whole grains.

Sample servings (portions):
  • 1 slice of 100% whole grain bread
  • 1/2 cup cooked brown rice, bulgur, barley or millet
  • 1/2 cup whole-grain cereal or cooked oatmeal
  • 1/2 cup cooked whole-wheat pasta or whole-wheat couscous
  • 6 whole-grain crackers
  • 3 cups air-popped popcorn
  • 1/2 cup corn
1/2 cup cooked lentils or beans
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
The recommended daily serving size of grain (bread, cereal, rice and pasta) based on the United States Department of Agriculture (USDA) dinner plate guidelines is 5-8 ounces (oz), including:

1 slice of bread = Size of a computer disk
1 bagel = Size of a can of tuna
1/2 cup of rice/pasta = Size of a light bulb

Tip: At least half of your grains should be whole grains (versus refined grains) such as brown rice, millet, oatmeal, whole wheat bread, bran flakes cereal, etc.
Aim for 5 to 8 servings (about 5 to 8 ounces) of grain and other starches every day. Try to make at least half of the servings whole grains.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.