What is considered whole grain WIC?

December 19, 2025 •

4 min read

According to the USDA, WIC-eligible whole grain products must contain at least 50% whole grains by weight, with a whole grain listed as the first ingredient. Understanding these specific criteria is essential for participants of the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) to select the correct items from their approved food list.

Quick Summary

WIC-approved whole grains are foods that meet specific USDA criteria, including ingredient requirements and packaging rules. Common examples include brown rice, whole wheat bread, corn or whole wheat tortillas, and whole wheat pasta. Exact food options and package sizes can vary by state and are best verified using a local approved food list or app.

Key Points

Ingredient Check: For WIC eligibility, the first ingredient listed on a product must be a whole grain, or the second after water.
Package Labeling: Look for "100% whole wheat" or confirm eligibility with the WIC app, as labels like "multigrain" or "made with whole grains" can be misleading.
Core WIC Grains: Common whole grains covered by WIC include plain brown rice, oats, whole wheat bread, whole wheat pasta, and soft corn or whole wheat tortillas.
State Variations: WIC-approved brands and package sizes can differ by state, so always consult your local WIC agency's list or app for the most accurate details.
Nutrient-Rich Choices: Opting for whole grains over refined grains provides more fiber, vitamins, and minerals, which are essential for health.

Navigating the Whole Grain Requirements for WIC

The WIC program provides specific nutritious foods to low-income pregnant women, new mothers, and young children. A key component of these food packages is whole grains, which are excellent sources of fiber, vitamins, and minerals. However, not all products that appear to be whole grain are approved by WIC. The specific rules ensure that participants receive items with the highest nutritional value.

The Whole Grain Criteria

To ensure quality, the USDA has established clear standards for what is considered a whole grain under WIC. The first and most important rule is to check the ingredients list. Whole wheat flour or another whole grain should be the very first ingredient, or the second after water. Phrases like "multi-grain," "stone-ground," or "made with whole grains" are often misleading and typically do not qualify. The product must also conform to FDA standards and may require manufacturer documentation for some whole grain breads and products to contain at least 50% whole grains by weight.

A Comprehensive List of WIC-Approved Whole Grains

While state-specific lists can vary, several core whole grain items are generally authorized across the country. Always consult your local WIC agency or app for the definitive, brand-specific list available in your area.

Whole Wheat Bread: Must be 100% whole wheat, with “whole wheat flour” as the first ingredient. Specific package sizes (e.g., 16 oz loaves) and product types (loaves, buns) may be required depending on your state's regulations.
Brown Rice: This is a standard whole grain option. WIC allows various types, including instant, regular, and boil-in-bag, but it must be plain brown rice. White, wild, or specialty rice types are typically not allowed.
Oats: Plain rolled, old-fashioned, or quick oats are approved. Flavored or individual-packet oatmeal is not, as it often contains added sugar.
Whole Wheat Pasta: Many brands and shapes of 100% whole wheat pasta are eligible. The ingredients list should contain only whole wheat or whole durum wheat flour.
Whole Grain Tortillas: Soft corn or 100% whole wheat tortillas are widely available on WIC. The first ingredient must be whole corn or whole wheat.
Other Intact Grains: Depending on the state, a broader range of intact whole grains might be available. This can include: amaranth, barley, buckwheat, bulgur, quinoa, sorghum, teff, and wheat berries.

Whole Grains vs. Refined Grains: The Key Difference

Whole grains contain all three parts of the grain kernel: the bran, germ, and endosperm. Refined grains, in contrast, have had the bran and germ removed during processing. This process strips away significant amounts of fiber, iron, and B vitamins, which are vital for proper nutrition, especially during pregnancy and early childhood. Choosing whole grains helps to support a healthier diet and reduce the risk of certain chronic diseases.

Comparison of Whole Grain vs. Refined Grain Products


Feature	Whole Grain Products	Refined Grain Products
Nutritional Content	Retains bran, germ, and endosperm; higher in fiber, vitamins, and minerals.	Bran and germ removed; lower in fiber and important nutrients.
First Ingredient	Must be a whole grain (e.g., "whole wheat flour") for WIC approval.	Can be enriched or other refined flour (e.g., "enriched wheat flour").
Common Examples	100% whole wheat bread, brown rice, whole wheat pasta.	White bread, white rice, enriched pasta.
WIC Eligibility	Many products are WIC-eligible if they meet strict ingredient rules.	Generally not WIC-eligible for staple grain items, except for some specific iron-fortified cereals.
Health Benefits	Supports digestive health, helps maintain healthy weight, reduces risk of heart disease.	Lacks many benefits of whole grains due to processing.

Practical Tips for Shopping with WIC

To make sure you select the correct whole grain items, a few simple strategies can be helpful:

Use the WIC App: Most states offer a mobile app that allows you to scan barcodes while shopping to confirm if a product is authorized.
Check the First Ingredient: This is the most reliable method for verifying that a product is a true whole grain.
Look for 100% Whole Wheat: For bread and other flour-based items, look for this specific language on the packaging. The term "whole grain" might be on products with lower whole grain content.
Refer to Your State's List: The authorized food list provides crucial details like approved package sizes and any specific brand restrictions. These details change, so always use the most current list.

Whole Grains for Different Life Stages

WIC provides whole grain benefits for different family members, including pregnant women, breastfeeding women, and children. The amount and types may differ based on the participant's stage of life, so it is important to review your specific benefits.

The Importance of Variety

While whole wheat bread and brown rice are staples, the broader list of whole grains includes many options like quinoa, oats, and bulgur. These can add variety to family meals, introduce new flavors, and ensure a wider range of nutrients are consumed. Experimenting with these options can help make healthy eating more exciting for both adults and children.

Conclusion

For those participating in the WIC program, knowing what is considered whole grain WIC is crucial for maximizing nutritional benefits. By understanding the ingredient requirements and checking for labels like "100% Whole Wheat," families can confidently choose healthy whole grain options. Always use your state's authorized food list or the WIC app for the most accurate, up-to-date information on approved brands and package sizes. Prioritizing whole grains helps lay a strong foundation for good health during critical developmental periods.

Frequently Asked Questions

To tell if a bread is WIC-approved whole grain, check the ingredients list to ensure "whole wheat flour" is the first ingredient listed. Also, look for packaging that explicitly states "100% Whole Wheat" and check your state's authorized food list or WIC app for approved brands and sizes.

No, white bread is not covered by WIC as a whole grain item because it is a refined grain that has had the fiber and some nutrients stripped away. WIC requires the purchase of 100% whole wheat bread to ensure a higher nutritional value.

WIC generally approves plain brown rice, including regular, instant, and boil-in-bag varieties. White, wild, or seasoned rice products are not typically approved. Always check your local WIC list for specific package size and ingredient rules.

No, flavored oatmeal packets are usually not covered under the whole grain category because they often contain added sugars and ingredients. WIC requires plain rolled, old-fashioned, or quick oats for whole grain benefits.

Yes, WIC participants can get soft corn tortillas and 100% whole wheat tortillas. The first ingredient must be whole corn or whole wheat. Hard taco shells, wraps, and flatbread are not usually eligible.

WIC emphasizes whole grains because they are more nutritious than refined grains, retaining essential fiber, vitamins, and minerals. This helps improve the diet of pregnant women, new mothers, and young children, supporting better health and development.

If a store is out of a specific WIC-approved whole grain, you can ask an employee about restocking or ordering. You may also use your WIC benefits at another authorized store or choose a different approved whole grain item from your state's food list.