How Much Grain Does the Average American Eat?

October 31, 2025 •

4 min read

Despite recommendations, most Americans fall short of their daily whole grain goals. The average American eats a significant amount of grain, but the composition of those grains—refined versus whole—reveals a gap between actual consumption and federal dietary guidelines.

Quick Summary

This article explores typical grain consumption patterns in the United States, analyzing the split between whole and refined grains. It also details federal guidelines and discusses the nutritional implications of current dietary habits.

Key Points

Consumption vs. Recommendation: The average American eats about 6.7 ounce-equivalents of grains daily, often meeting or exceeding total quantity but failing to meet quality guidelines for whole grains.
Whole vs. Refined: The core issue is the overconsumption of refined grains, which are stripped of fiber and nutrients, compared to the recommended whole grains, which contain the entire kernel.
Health Impact: Consuming adequate whole grains is linked to a lower risk of chronic diseases like heart disease and diabetes, while refined grain-heavy diets can lead to blood sugar spikes.
Food Sources: Grains are consumed through various products like bread, cereal, pasta, and snacks, many of which are still predominantly refined.
Dietary Shift: Healthier grain consumption requires replacing refined items with whole-grain alternatives, a change that can be achieved gradually.
Policy and Awareness: Confusion over labeling and the accessibility of refined products highlight the need for clearer consumer information and potentially supportive policies.

Understanding the Average American's Grain Intake

According to the USDA's Economic Research Service, in 2014, Americans consumed an average of 6.7 ounce-equivalents of grains per day, a notable increase from 5.0 ounce-equivalents in 1970. While total consumption meets or exceeds recommended levels for a 2,000-calorie diet, a closer look reveals a significant nutritional shortfall. The key issue isn't the quantity of grain but the quality, with an overreliance on refined grains. The Dietary Guidelines for Americans (DGA) consistently recommends that at least half of an individual's grain intake should come from whole grains.

The Whole vs. Refined Grain Dilemma

Whole grains include the entire grain kernel—the bran, germ, and endosperm. This makes them a rich source of dietary fiber, B vitamins, and various minerals. In contrast, refined grains have had the bran and germ removed, stripping them of much of their nutritional value. To compensate, some refined grains are enriched with B vitamins and iron, but the fiber is almost always lost.

Refined Grain Dominance: Historically, the American diet has been heavily skewed toward refined grains, with consumption far exceeding whole grains. While there's been a slow, gradual increase in whole grain consumption over the last few decades, it still falls short of recommendations. One study showed whole grains contributed only 15.8% of total grain intake among adults between 2013 and 2016.
Health Implications: The health benefits of whole grains are well-documented, including a lower risk of cardiovascular disease, certain cancers, and type 2 diabetes. Conversely, a diet high in refined grains is associated with blood sugar spikes and less nutritional density.
Demographic Differences: Research from Tufts University indicates that consumption patterns differ among various demographic groups, with certain populations relying more on corn-based dishes like tortillas and tacos, which can be either whole or refined, complicating how whole-grain intake is measured.

Sources of Grain in the American Diet

The average American's grain intake comes from a variety of sources. Analyzing which foods contribute most helps clarify consumption habits:

Breakfast: Ready-to-eat cereals and oatmeal are significant sources of whole grains for those who consume them, often contributing a substantial portion of a person's daily total. However, many popular cereals are still primarily refined grains.
Lunch & Dinner: Breads, rolls, and tortillas are major contributors to total grain intake. Pasta and rice are also staples, but often in their refined white versions rather than whole wheat or brown.
Snacks & Desserts: Grain-based desserts, crackers, and other snacks contribute to overall grain consumption, but these are typically made from refined flour.

Refined vs. Whole Grain: A Comparison


Feature	Refined Grains	Whole Grains
Nutritional Profile	Low in fiber, fewer vitamins and minerals.	Rich in fiber, B vitamins, iron, and magnesium.
Processing	Bran and germ removed during processing.	The entire kernel remains intact.
Health Benefits	Often fortified, but still less nutritious.	Associated with reduced risk of heart disease, diabetes, and certain cancers.
Examples	White bread, white rice, many crackers.	Whole wheat bread, brown rice, oatmeal, quinoa.
Glycemic Impact	High glycemic index, can cause blood sugar spikes.	Lower glycemic index, leading to a more stable blood sugar response.

The Impact of Processing and Policy

Processing plays a critical role in the types of grains Americans consume. Many packaged foods rely on cheaper, refined grains for a longer shelf life and desired texture. Studies have shown that households, particularly those with lower incomes or with children, purchase significantly more packaged foods containing refined grains. Policy changes and clearer labeling are needed to help consumers make more informed choices. Efforts by organizations like the Whole Grains Council, using a labeling stamp to indicate whole grain content, have helped, but confusion persists.

Moving Towards a Healthier Grain Consumption

For Americans to align their grain intake with dietary recommendations, a shift in mindset and purchasing habits is necessary. This involves actively replacing refined grain products with whole-grain alternatives. Examples include substituting white rice with brown rice, white pasta with whole-wheat pasta, and choosing whole-grain breads and cereals. The increased availability and popularity of ancient grains like quinoa and farro also provide more whole-grain options. Every bit of whole grain adds up, and even small, consistent changes can have a significant positive impact on overall health.

Conclusion

The average American eats a sufficient quantity of grains, but the quality of that intake is significantly lacking. A heavy reliance on refined grains prevents most Americans from meeting the DGA's recommendation that at least half of all grains should be whole grains. This dietary imbalance has implications for public health, including increased risks for chronic diseases. By making conscious choices to swap refined products for whole-grain versions, Americans can dramatically improve their nutritional intake and align their diets with healthier eating patterns. The path forward requires both consumer education and potential policy shifts to make whole grains more accessible and attractive.

Visit the CDC's National Center for Health Statistics for more detailed data on American dietary habits.

Practical Whole Grain Swaps

Use 100% whole-wheat bread instead of white bread for sandwiches.
Cook with brown rice or quinoa instead of white rice.
Choose whole-grain breakfast cereals and oatmeal over sugary, refined options.
Swap refined-flour crackers for whole-grain crackers as a snack.
Incorporate whole-wheat pasta or whole-wheat tortillas into your meals.
Use whole-wheat flour for baking or a mix of whole-wheat and white flour to start.
Enjoy popcorn (plain) as a whole-grain snack.

Note: A standard 1-ounce equivalent of grains can be one slice of bread, ½ cup cooked rice/pasta, or one cup of ready-to-eat cereal.

Frequently Asked Questions

For an average 2,000-calorie diet, the Dietary Guidelines for Americans recommend consuming six ounce-equivalents of grains per day. At least half of this amount, or three ounce-equivalents, should be from whole grains.

An ounce-equivalent is a standard measure used for dietary recommendations. It is generally equal to one slice of bread, one cup of ready-to-eat cereal, or one-half cup of cooked rice, pasta, or oatmeal.

To identify a whole-grain product, look for the word "whole" as the first ingredient on the packaging, such as "whole wheat flour" or "whole oats". Some products also carry a stamp from the Whole Grains Council indicating the amount of whole grains.

Whole grains are healthier because they contain all parts of the grain kernel, including the fiber-rich bran and nutrient-packed germ. Refined grains have these removed, losing key nutrients and leading to a higher glycemic response.

No, while the total quantity of grain consumed may be within or slightly above recommendations, the issue is not the amount but the type of grain. Americans consume far too many refined grains and not enough whole grains.

Simple substitutions can significantly increase whole-grain intake. Examples include swapping white rice for brown rice, choosing whole-wheat bread over white bread, and opting for oatmeal instead of a refined breakfast cereal.

It depends on the product. Tortillas and other corn-based foods can be made from either whole-grain cornmeal or refined masa flour. Check the ingredient list to ensure it specifies "whole grain corn" for a whole-grain option.