Decoding Your Benefits: What Are Whole Grain Options on WIC?

October 22, 2025 •

4 min read

The USDA recommends that half of all grains consumed be whole grains, a goal made achievable for many families through the WIC program. Understanding what are whole grain options on WIC is the first step toward incorporating more nutrient-dense foods, like whole wheat bread and brown rice, into your family's diet to promote better health and well-being.

Quick Summary

A comprehensive overview of WIC-eligible whole grains, including common items like whole wheat bread, brown rice, and tortillas, and guidance on how to find approved products and use benefits effectively.

Key Points

State-Specific Lists: While the USDA sets national guidelines, approved whole grain items and brands on WIC can differ by state, so always check your local WIC agency's shopping guide.
Label Literacy: The first ingredient listed on a product's package should be a whole grain, such as "whole wheat flour" or "whole corn meal," to qualify for WIC.
Common Options: Standard WIC whole grain offerings include 100% whole wheat bread, brown rice, whole wheat pasta, oatmeal, and whole wheat or soft corn tortillas.
Maximize Benefits: Use WIC shopping apps or guides to plan purchases and combine different whole grain packages to use your full monthly allowance.
Nutrient Boost: Whole grains are rich in essential fiber, vitamins, and minerals that promote digestive health and reduce the risk of chronic diseases, unlike their refined counterparts.
Beyond the Basics: Depending on your state, you may be able to purchase less common whole grains like quinoa, bulgur, and barley with your WIC benefits.

Understanding the WIC Whole Grain Benefit

For families participating in the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), access to healthy, nutrient-dense foods is critical. Whole grains are a cornerstone of a healthy diet, providing essential fiber, iron, and B vitamins that are often stripped from refined grains. The WIC program includes whole grains in its food packages to help participants meet dietary recommendations. However, the exact list of eligible whole grain products can vary by state, so it is important for participants to consult their local WIC agency for a specific shopping guide. The federal guidelines provide a framework, but state agencies make the final decisions on which brands and sizes are approved.

Whole grains differ from refined grains because they contain the entire grain kernel—the bran, germ, and endosperm—all intact. The bran provides fiber, the germ contains B vitamins and healthy fats, and the endosperm contains carbohydrates and protein. When grains are refined, the bran and germ are removed, which significantly reduces the nutritional content. WIC-approved whole grain items are a crucial part of the food package, designed to improve the health of pregnant women, new mothers, infants, and children up to age five.

Common WIC-Approved Whole Grain Items

While state lists vary, several whole grain categories are consistently included across many WIC programs, based on federal guidelines. The key is to check for the words "whole" or "100% whole" and look for a whole grain as the first ingredient.

Breads and Buns

100% Whole Wheat Bread: Look for bread that explicitly states "100% Whole Wheat" on the packaging. The first ingredient should be "whole wheat flour." Be cautious of products labeled simply "wheat bread," as they often contain refined flour and molasses for coloring.
Whole Grain Buns: Whole wheat hamburger and hot dog buns are also commonly approved.

Tortillas

Whole Wheat Tortillas: Whole wheat tortillas where whole wheat is the first ingredient.
Soft Corn Tortillas: Soft corn tortillas made from whole corn or corn masa are typically included.

Cereals and Oats

Oatmeal: Plain rolled oats, steel-cut oats, and instant oatmeal are generally approved. Some brands of instant oatmeal may be eligible, but plain varieties are the safest bet.
Ready-to-Eat Whole Grain Cereals: Many WIC programs offer a list of approved whole grain-rich cereals. These are often fortified with iron and low in sugar. Popular examples can include certain types of Cheerios or Shredded Wheat. Participants should always consult their state's list as not all ready-to-eat cereals are eligible.

Other Grains and Pastas

Brown Rice: Brown rice is a staple whole grain option on WIC. This includes instant or regular varieties. Certain flavored or prepared rice pouches may not be eligible.
Whole Wheat Pasta: Many state lists approve 100% whole wheat pasta, with specific brands and package sizes often listed.
Other Grains: Some states may include additional whole grains like bulgur, barley, or even quinoa. Again, confirmation with your local WIC office is essential.

How to Maximize Your Whole Grain Benefits

Getting the most out of your WIC whole grain allowance is straightforward with a few helpful tips:

Read the Labels Carefully: Always check the ingredient list to ensure a whole grain is the first ingredient. Words like "multigrain" or "enriched wheat flour" do not necessarily mean the product is a whole grain. Look for "whole wheat flour" or "whole corn meal." Some products may also carry the Whole Grains Council stamp for easy identification.
Use Your State's Shopping Guide: This is your most reliable resource. Most state WIC agencies provide a mobile app, website, or printable PDF list detailing the exact brands, sizes, and product types that are approved. Using a tool like the WICShopper app can help you scan items in-store to check eligibility.
Plan Your Shopping: Look at your benefits and plan combinations to use the full allowance, which is often 24 or 48 ounces per month. For example, you might combine a 16 oz box of whole wheat pasta with a 32 oz bag of brown rice to reach your total.
Get Creative in the Kitchen: Incorporate whole grains into diverse meals. Use brown rice in stir-fries or casseroles, whole wheat pasta for spaghetti night, and oatmeal for a nutritious breakfast. For recipe ideas, you can explore resources like the Whole Grains Council.

Whole Grain vs. Refined Grain: A Comparison


Feature	Whole Grains (WIC-Approved)	Refined Grains
Grain Kernel	Includes all three parts: bran, germ, and endosperm.	Only includes the endosperm, with the bran and germ removed.
Nutrient Content	Rich in fiber, B vitamins, iron, and other minerals.	Lower in fiber and vitamins, as the most nutritious parts are removed. Some nutrients are added back (fortification), but not all.
Health Benefits	Can help lower cholesterol, improve digestive health, and reduce the risk of heart disease and diabetes.	Lacks many of the protective benefits of whole grains due to processing.
WIC Eligibility	Whole wheat bread, brown rice, oatmeal, and specific cereals are eligible.	Items like white bread, white rice, and most crackers are not typically eligible.

Conclusion

Access to whole grain options on WIC provides a vital opportunity for participating families to enhance their nutrition. By focusing on products where the first ingredient is a whole grain and using state-specific shopping guides, families can confidently select a variety of nutrient-rich foods. From everyday staples like brown rice and whole wheat bread to exploring options like bulgur or quinoa, WIC benefits empower families to build healthier eating habits. Making half of your grains whole grains is an achievable goal with the support of the WIC program and a little bit of label-reading knowledge.

Frequently Asked Questions

To identify a WIC-approved whole grain product, check the ingredients list. The first ingredient should contain the word "whole," such as "whole wheat flour" or "whole grain corn." Some products may also have the Whole Grains Council stamp.

In many states, WIC benefits can be used for any brand of plain brown rice, provided it meets the specified package size limits (e.g., up to 48 oz in some states). However, it's always best to check your state's specific shopping guide.

Some WIC programs may include whole grain crackers on their approved foods list. You will need to check your state's specific guidelines to see which brands and types are eligible in your area.

Yes, many states allow for gluten-free whole grains, such as brown rice, corn tortillas, and oats that are explicitly labeled gluten-free. It's recommended to read package labels to confirm the gluten-free status.

Whole grains are more nutritious than refined grains because they contain the entire grain kernel, including the fiber-rich bran and nutrient-packed germ. This helps lower the risk of heart disease, diabetes, and other health issues, while refined grains lose these benefits during processing.

You can find your state's WIC shopping guide on your state's Department of Health website, or through a mobile app like WICShopper. Your local WIC clinic staff can also provide you with the most current information.

No, WIC benefits generally do not cover flavored, pre-seasoned, or otherwise processed whole grain products. Plain, unflavored options like brown rice and regular oatmeal are usually the only ones covered.