How much whole grains should a child ages 9 to 13 have?

November 30, 2025 •

4 min read

According to the latest U.S. Dietary Guidelines, at least half of all grains consumed should be whole grains. This is especially important for growing preteens, so how much whole grains should a child ages 9 to 13 have to meet their nutritional needs?

Quick Summary

Preteens aged 9 to 13 need a specific amount of whole grains daily to support their growth and development. This guidance covers the recommended ounce-equivalents, explains what constitutes a serving, and offers simple strategies for integrating these nutrient-rich foods into a child's diet.

Key Points

Daily Requirements for Preteens: Girls ages 9-13 need at least 2.5 ounce-equivalents of whole grains daily, while boys need at least 3 ounce-equivalents.
Understand an Ounce-Equivalent: A single ounce-equivalent can be one slice of 100% whole wheat bread, half a cup of cooked oatmeal or brown rice, or one cup of whole-grain cereal flakes.
Prioritize the First Ingredient: Always check the ingredients list on packaged goods; the word “whole” should appear before the grain name as the primary ingredient.
Transition Gradually: If a child is resistant to whole grains, mix them with their favorite refined grains and slowly increase the whole grain portion over time.
Embrace Variety: Introduce different whole grains like quinoa, barley, and farro into soups, salads, and side dishes to keep meals interesting.

Understanding Whole Grain Recommendations for 9- to 13-Year-Olds

For children between the ages of 9 and 13, the amount of total grains and whole grains they need can vary slightly based on gender and activity level. The U.S. Dietary Guidelines recommend that at least half of a child's grain intake should come from whole grains. For this age group, that translates to a specific number of ounce-equivalents.

For girls aged 9 to 13, the recommendation is typically 5 ounce-equivalents of total grains, with at least 2.5 ounce-equivalents being whole grains. For boys in the same age range, the recommendation is slightly higher, at 6 to 9 ounce-equivalents of total grains, with at least 3 to 4.5 ounce-equivalents from whole grains. These numbers provide a solid target for parents aiming to provide a balanced diet.

Why whole grains are crucial for preteens

Whole grains are more than just a source of carbohydrates; they provide a wealth of essential nutrients that support a child's active lifestyle and ongoing development. Unlike refined grains, which have the bran and germ removed, whole grains contain all three parts of the grain kernel—the bran, germ, and endosperm. This means they offer a more complete nutritional package.

Fiber: The high fiber content in whole grains helps with digestion and prevents constipation, which can be a common issue for some children. Fiber also contributes to a feeling of fullness, which can help regulate appetite and maintain a healthy weight.
Vitamins and Minerals: Whole grains are excellent sources of B vitamins (including thiamin, riboflavin, and niacin), iron, magnesium, and selenium. These nutrients are vital for converting food into energy, supporting a healthy nervous system, and promoting overall growth.
Antioxidants and Phytochemicals: The bran and germ in whole grains contain antioxidants and phytochemicals that help protect the body's cells and can reduce the risk of developing chronic diseases like heart disease and type 2 diabetes later in life.

How to tell if a product is a whole grain

Reading food labels is essential to ensure you are truly purchasing whole grain products. Manufacturers can be clever with marketing language, and terms like "multigrain" or "wheat bread" do not guarantee a product is a whole grain. Here are some tips:

Check the Ingredient List: A whole grain should be listed as the first ingredient. Look for words like "whole wheat," "whole oats," "whole corn," or "brown rice".
Look for the Whole Grains Council Stamp: This stamp, featuring a wheat sheaf, indicates the product contains at least a half-serving (8 grams) of whole grains. The '100% Whole Grain' stamp signifies that all the grain ingredients are whole grain.
Don't Judge by Color: A food's brown color can be misleading. Some manufacturers use caramel coloring or molasses to make refined grain products look like whole grains.

Simple ways to incorporate more whole grains

Integrating more whole grains into a preteen's diet doesn't have to be a battle. By making simple swaps and creative additions, you can increase their intake without a fuss.

Breakfast: Offer oatmeal, shredded wheat, or other whole-grain cereals instead of sugary, refined options. A whole-wheat English muffin or toast is a great base for breakfast sandwiches.
Lunch: Use 100% whole-wheat bread for sandwiches. If your child is resistant, start by mixing one slice of whole wheat with one slice of white bread and gradually phase out the refined bread.
Dinner: Swap white rice for brown rice, or mix the two together to transition. Use whole-wheat pasta or alternatives like quinoa. Serve chicken or fish over a bed of farro or bulgur instead of mashed potatoes.
Snacks: Popcorn is a surprising but great whole-grain snack (just be mindful of added salt and butter). Whole-grain crackers with cheese or hummus, or homemade whole-grain muffins, are other excellent options.

Comparison Table: Whole Grains vs. Refined Grains


Feature	Whole Grains	Refined Grains
Nutritional Content	Rich in fiber, B vitamins, iron, magnesium, and antioxidants.	Stripped of bran and germ, losing fiber and many nutrients.
Digestion	Higher fiber content promotes healthy digestion and fullness.	Lower fiber content can contribute to constipation and leaves a person feeling hungry sooner.
Blood Sugar	Digested more slowly, leading to a more stable blood sugar level.	Digested quickly, causing rapid spikes in blood sugar.
Health Benefits	Lower risk of chronic diseases like heart disease and diabetes.	Associated with a higher risk of developing chronic diseases over time.
Examples	Whole wheat, oats, brown rice, quinoa, barley, corn, popcorn.	White flour products, white bread, white rice, many sugary breakfast cereals.

Conclusion

Providing enough whole grains is a fundamental step in ensuring children ages 9 to 13 receive the nutrients they need for healthy development. By understanding the daily ounce-equivalent recommendations and focusing on strategies like reading food labels and making simple swaps, parents can successfully increase their child's whole grain intake. This effort not only fuels their active bodies and growing minds but also sets the stage for lifelong healthy eating habits. The goal is simple: make at least half of their daily grain choices whole grains to reap the full benefits of fiber, vitamins, and minerals.

Frequently Asked Questions

An ounce-equivalent is a standard measure used in dietary guidelines. For whole grains, it corresponds to one slice of 100% whole-wheat bread, one cup of whole-grain cereal flakes, or a half-cup of cooked brown rice or oatmeal.

Start with small changes, like mixing a whole-grain version of a favorite food with the refined version. For example, combine brown rice with white rice or use half whole-wheat flour when baking. Gradual introduction helps children adjust to new flavors and textures.

No. The terms 'wheat bread' or 'multigrain' can be misleading. Always check the ingredient list for the word 'whole' before the grain name (e.g., 'whole wheat flour') to ensure it is truly a whole grain product.

Excellent whole-grain breakfast options include oatmeal, shredded wheat cereal, whole-wheat toast, or waffles and pancakes made with whole-grain flour.

Yes, air-popped popcorn is a great source of whole grains. As a snack, it is best enjoyed in moderation and with minimal butter and salt.

Whole grains are packed with vital nutrients, including fiber, B vitamins, iron, magnesium, and antioxidants. These are essential for energy, healthy digestion, and long-term health.

The fiber in whole grains helps children feel full for longer, which can prevent overeating and aid in maintaining a healthy weight. They also promote stable blood sugar levels, which helps regulate energy and appetite.