What Foods Are Classed as Grains?

December 2, 2025 •

4 min read

Globally, cereal grains contribute about 50% of dietary energy, with rice, wheat, and maize being the most widely consumed. Understanding what foods are classed as grains can help you make more informed dietary choices and build a healthier eating plan.

Quick Summary

An exploration of foods categorized as grains, including whole and refined varieties, plus pseudo-cereals like quinoa and buckwheat. Covers common examples and how they fit into a balanced diet.

Key Points

Grain Definition: Grains are the edible seeds of grass-like plants (cereals), consisting of three parts: bran, germ, and endosperm.
Whole vs. Refined Grains: Whole grains contain all three parts, offering more fiber and nutrients, while refined grains have the bran and germ removed.
Common Whole Grains: Include whole wheat, oats, brown rice, barley, and millet.
Common Refined Grains: Include white flour, white bread, white rice, and most white pasta.
Pseudocereals: Foods like quinoa, buckwheat, and amaranth are used similarly to grains and are often gluten-free.
Health Benefits: Whole grains are linked to a reduced risk of heart disease and improved digestion.
Dietary Recommendation: The recommendation is to make at least half of your daily grain intake from whole grains.

Understanding the Basics: What Defines a Grain?

At its core, a grain is the edible seed of a grass-like plant known as a cereal crop. The grain kernel consists of three main parts: the bran, the germ, and the endosperm. The specific composition of these parts determines whether a grain is considered 'whole' or 'refined.' This distinction is crucial for nutritional value, with whole grains providing more fiber, vitamins, and minerals.

The Anatomy of a Grain

Bran: The hard, outer layer of the kernel that is rich in dietary fiber, B vitamins, and minerals. In whole grains, this layer is intact.
Germ: The embryo of the seed, which contains healthy fats, B vitamins, protein, and antioxidants. This is often removed during the refining process.
Endosperm: The largest part of the kernel, serving as the food supply for the germ. It consists mainly of starchy carbohydrates and some protein.

The Two Main Grain Subgroups: Whole vs. Refined

Grains are broadly separated into two subgroups: whole grains and refined grains. The key difference lies in the milling process.

Whole Grains

Whole grains retain all three parts of the original kernel—the bran, germ, and endosperm. This makes them more nutrient-dense and high in fiber compared to their refined counterparts. Examples of whole grains include:

Whole Wheat: Used in whole wheat bread, flour, and pasta.
Brown Rice: An unpolished rice that retains its nutritious bran and germ layers.
Oats: Often consumed as oatmeal or used in baked goods.
Barley: A versatile grain used in soups, stews, and salads.
Bulgur: Made from cracked wheat and a staple in many Middle Eastern dishes.
Quinoa: Though technically a pseudocereal, it is widely used and nutritionally similar to whole grains, providing a complete protein.
Millet: A gluten-free ancient grain, often used for porridge.

Refined Grains

During the refining process, the bran and germ are removed from the grain kernel, leaving only the starchy endosperm. This gives the grain a finer texture and extends its shelf life but removes most of the fiber, iron, and B vitamins. Many refined grains are 'enriched,' meaning some of the B vitamins and iron are added back, but the lost fiber is typically not replaced. Common refined grain products include:

White Flour: Used for white bread, pastries, and many baked goods.
White Rice: Has the bran and germ removed, resulting in a softer texture.
White Pasta: Made from refined wheat flour.
Corn Grits: Made from degermed cornmeal.

Pseudocereals: The Honorary Grains

Some foods, while not true cereal grains from the grass family, are used in similar ways and possess comparable nutritional profiles, earning them the title of pseudocereals. These options are often naturally gluten-free.

Quinoa: A complete protein source native to the Andes.
Buckwheat: A fruit related to rhubarb, harvested for its seeds.
Amaranth: A staple for the Aztecs, prized for its high protein content.
Wild Rice: The seed of an aquatic grass, unrelated to traditional rice.

Comparison: Whole Grains vs. Refined Grains


Feature	Whole Grains	Refined Grains
Nutritional Content	High in fiber, vitamins (B, E), minerals (iron, magnesium), and antioxidants.	Most fiber, vitamins, and minerals are removed during milling.
Processing	Only the inedible outer hull is removed; bran, germ, and endosperm remain intact.	Milled to remove the bran and germ, leaving only the endosperm.
Health Benefits	Can reduce the risk of heart disease, inflammation, and certain cancers.	Fewer health benefits; consumption is often linked to higher risk of certain diseases.
Taste & Texture	Nutty, hearty, and chewier texture.	Milder flavor with a finer, softer texture.
Common Examples	Brown rice, whole wheat bread, oatmeal, quinoa, barley.	White bread, white rice, white flour pasta, most breakfast cereals.

How to Incorporate Grains into Your Diet

Aim for variety and make at least half of your grain intake whole grains. This can be as simple as swapping white rice for brown rice, choosing whole-wheat bread for sandwiches, or starting your day with a bowl of oatmeal. Experiment with less common options like farro in salads or sorghum in baked goods. Integrating a variety of whole grains provides a broader spectrum of nutrients and flavor profiles.

Conclusion

Identifying what foods are classed as grains is the first step toward making more mindful food choices. From the familiar whole grains like oats and brown rice to the protein-rich pseudocereals such as quinoa and amaranth, there is a vast and varied world of grains to explore. Prioritizing whole and less-processed grains offers significant health benefits, contributing fiber, vitamins, and minerals essential for a well-rounded diet. By understanding the simple distinction between whole and refined grains, you can easily improve the nutritional density of your meals.

For additional authoritative information on healthy eating, consider visiting the USDA's MyPlate website.

Frequently Asked Questions

No, not all whole grains are gluten-free. While some, like quinoa, amaranth, and buckwheat, are naturally gluten-free, others like whole wheat, barley, and rye contain gluten.

Brown rice is a whole grain that retains its bran and germ, which gives it a nutty flavor and higher fiber content. White rice has had its bran and germ removed, leaving only the starchy endosperm.

Yes, many breakfast cereals are considered grain products. Their nutritional value depends on whether they are made from whole grains (e.g., oatmeal, whole-wheat flakes) or refined grains (e.g., puffed rice, sweetened cereals).

Yes, popcorn is a whole grain. When popped, it is a whole grain in its unprocessed form, containing all parts of the kernel.

No, grains are not inherently bad. Whole grains, in particular, are a vital part of a healthy diet, providing essential nutrients, fiber, and energy. Refined grains should be consumed in moderation.

Pseudocereals are seeds from non-grass plants that are cooked and consumed similarly to true cereal grains. Examples include quinoa, buckwheat, and amaranth.

Check the ingredient list. The first ingredient should list 'whole wheat flour' or another whole grain. Products labeled simply 'wheat bread' often use refined flour.