What is grain on WIC and how to use your benefits

December 19, 2025 •

3 min read

According to the USDA, recent updates to WIC food packages have expanded the variety of healthy grains available to participants. This guide breaks down what is grain on WIC, detailing the specific types of grain products and cereals you can get with your benefits.

Quick Summary

This guide explains the grain benefits provided by the WIC program, covering approved whole grains like bread, pasta, and brown rice, as well as specific cereals. It details how benefits are allocated and offers shopping tips to help participants maximize their food packages.

Key Points

Benefit Emphasis: WIC promotes nutritious foods, and the grain category focuses on whole grains, which provide more fiber and vitamins than refined grains.
Variety of Choices: WIC-approved grains include whole wheat bread, tortillas, brown rice, and oatmeal, with recent changes expanding options to include items like quinoa, teff, and millet.
Shopping Smart: Always check your state's specific WIC-authorized food list or use the WICShopper app to confirm eligible brands, package sizes, and ingredient requirements.
Ingredient Check: For products like bread, ensure the first ingredient listed is "whole wheat flour" to guarantee it's a 100% whole grain product.
Plain is Better: To ensure eligibility, choose plain, unflavored grain products like oats and pasta, avoiding those with added ingredients like sugars or seasonings.
Maximize Your Benefits: You can combine different approved grain packages to meet your monthly benefit amount and get the most value from your WIC card.
Expiration: Be mindful that WIC benefits expire at the end of each monthly cycle, so it's important to use them before they are gone.

Understanding the WIC Grain Benefit

The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) provides food packages to eligible participants to supplement their diets with key nutrients. A critical part of these food packages is the grain category, which is designed to help families consume more fiber, vitamins, and minerals. The specific types and amounts of grain products are carefully selected based on dietary science and vary by a participant's age and health status.

What Exactly Qualifies as Grain on WIC?

Unlike general grocery shopping, WIC has specific guidelines on which grain products are eligible. Primarily, the program emphasizes whole grains, which are far more nutritious than refined grains. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm, which are removed during the refining process of white flour products. Whole grain options often include brown rice, whole wheat pasta, whole wheat tortillas, and oats.

Recent revisions to the WIC food packages in 2024 significantly expanded the range of whole grains available to participants. This includes a wider array of culturally relevant and diverse options. For example, participants can now choose from items like quinoa, millet, teff, and various whole grain breads and tortillas that were previously not on the approved lists. This change offers greater flexibility for families to incorporate healthy grains into their diets that align with their preferences and cultural backgrounds.

A Comparison of WIC Whole Grains vs. Refined Grains


Feature	Whole Grains (WIC-Approved)	Refined Grains (Not WIC-Approved)
Nutritional Content	High in fiber, iron, B vitamins, and other minerals.	Many nutrients, especially fiber, are stripped away during processing.
Satiety	Fiber helps you feel full longer, which can prevent overeating.	Digest more quickly, leading to feeling hungry again sooner.
Health Benefits	Supports digestive health, helps manage weight, and can lower the risk of chronic diseases.	Lacks many of the protective benefits found in whole grains.
Examples	100% whole wheat bread, brown rice, oatmeal, corn tortillas.	White bread, white rice, many instant or flavored oatmeal packets.
WIC Eligibility	Yes, specific types and sizes are approved.	No, these are generally not included in WIC food packages.

Navigating Your WIC Grain Benefits at the Store

Shopping for WIC-approved grains requires a keen eye for details like specific brands and package sizes, which can vary by state. Each state provides an authorized food list, often accessible via a mobile app like WICShopper, which allows you to scan barcodes to confirm if an item is covered.

Practical Shopping Tips

Use Your State's Approved Food List: Before shopping, consult your state’s specific WIC food list. This list will detail the exact brands, types, and sizes of grain products you can purchase. For instance, one state's list might specify a 16 oz package of whole wheat bread, while a 20 oz loaf may not be eligible. The USDA provides a directory to help you find your state's specific list.
Look for the 'Whole' Label: For bread and other flour-based products, check the ingredients list. WIC-approved 100% whole wheat bread will typically list "whole wheat flour" as the first ingredient. Simply looking for a brown-colored bread is not enough, as many are made from refined white flour with added coloring.
Mix and Match: To maximize your benefits, consider combining different grain items to meet your monthly allotment. For example, if you have a 32 oz grain benefit, you could purchase one 16 oz box of whole wheat pasta and a 16 oz package of brown rice.
Keep it Simple: When buying items like oatmeal, brown rice, or pasta, opt for plain versions without added seasonings, sugars, or oils. Flavored or prepared products are often not WIC-eligible. Plain rolled oats, for example, are approved, whereas instant flavored oatmeal packets may not be covered under the grain category.

Conclusion: Making the Most of Your WIC Grain Benefits

Understanding what is grain on WIC is the first step toward building a healthier diet for yourself and your family. By focusing on whole grain options, you are providing essential nutrients like fiber and iron that are vital for proper growth and development. The program's recent updates have made it easier than ever to choose from a wider variety of grains, including culturally diverse options. With careful shopping and a focus on whole, unrefined products, WIC participants can fully utilize their benefits to support a nutritious and balanced diet. For a comprehensive overview of the program's impact and administration, see this report from the National Conference of State Legislatures.

Frequently Asked Questions

WIC-approved whole grains typically include 100% whole wheat bread, corn or whole wheat tortillas, whole wheat pasta, brown rice, and oatmeal. Recent food package updates have added a wider variety, such as quinoa, teff, and millet, depending on your state's list.

You should check your state's specific WIC Authorized Foods List, which details the eligible brands and package sizes. Many states offer a WIC shopping app that allows you to scan product barcodes to see if an item is covered.

No, only specific types of bread are approved. For bread to be WIC-eligible, it must be 100% whole wheat, and 'whole wheat flour' should be the first ingredient. The approved loaf sizes can also vary by state.

No, not all cereals are covered. WIC-approved cereals are typically iron-fortified, lower in sugar, and many are whole grain. You should check your state's food list for the specific brands and sizes available.

The amount of whole grain benefits you receive depends on the specific food package you are issued, which varies based on your or your child's age and health status. Amounts are often listed in ounces on your eWIC card and can range from 16 to 32 ounces or more.

No, you don't have to use all your benefits in one transaction. However, WIC benefits typically expire at the end of the month, so you should use them before your benefit end date to avoid losing them.

If a specific brand or size is unavailable, check your state's food list or WIC app for alternative options. Many lists include multiple brands, types, and package sizes to choose from. You can also mix and match different smaller packages to reach your full benefit amount.