Grains are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat.
But whole grains even better for you as they provide a better source of fiber and other important nutrients, such as selenium, potassium and magnesium.
So whenever you can, choose whole grains over refined grains.
Grain
Calories
Fiber
Kellogg’s All Bran (1/2 cup)
81
9.1 grams
7 grain (1 slice)
69
1.9 grams
Whole Wheat (1 slice)
69
1.9 grams
Pumpernickel (1 slice)
65
1.7 grams
White bread (1 slice)
70
0.5 grams
Triscuits – whole wheat (3)
120
3 grams
Macaroni – whole wheat (1 cup)
200
5.7 grams
Whole Wheat Spinach Noodles (1 cup)
200
6 grams
Whole Wheat Bran Muffin (2)
136
4.6 grams
Brown Rice – before cooking (1/2 cup)
83
5.5 grams
White Rice – before cooking (1/2 cup)
79
2 grams
Tortillas (2)
140
4 grams
Graham Crackers (2)
53
1.4 grams
Cornflakes (3/4 cup)
70
2.6 grams
Oatmeal (3/4 cup)
212
7.7 grams
Among many other health benefits, a high-fiber diet, consisting of grains, also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.