The 2005 Dietary Guidelines for Americans recommend getting at least half our daily grains as whole grains, which is at least three one-ounce equivalents of whole grains daily.1

In general, a one-ounce equivalent of whole grains contains 16 grams of whole grains. This means you should aim for at least 48 grams of whole grains a day. It might be hard for kids to reach this goal, so it's okay to increase the whole grains in their diets as they grow.1

While whole grains are great for you, it's important to pick whole-grain foods that are a good source of fiber. That's because the fiber in whole grains may be the main driver for many of the health benefits associated with eating whole grains.2

When choosing whole-grain foods, make sure to "flip for fiber"—simply flip the package to read the Nutrition Facts panel and check how much fiber a serving provides.

Pick products most often that list a whole grain as the first ingredient and that are a good or excellent source of fiber. A "good source" is at least 3 grams, or 10% Daily Value, per serving. An "excellent source" is at least 5 grams, or 20% Daily Value, per serving.

The chart below shows the grams of whole grains and fiber in several whole-grain foods, including favorite Kellogg's® cereals. Remember, the goal is to consume at least 48 grams of whole grains a day. The daily fiber recommendation is 38 grams for many men and 25 grams for many women.3

Food and Serving Size	Approx. Grams Whole Grains	Fiber (g)
Kellogg's® Frosted Mini-Wheats® Bite Size cereal (about 24 biscuits)	49	6
Kellogg's® Smart Start® Strong Heart Strawberry Oat Bites cereal (about 30 biscuits)	41	6
Kellogg's® Low Fat Granola with Raisins (2/3 cup)	31	4
Kellogg's Raisin Bran® cereal (1 cup)	27	7
Kellogg's® All-Bran® Complete® Wheat Flakes cereal (3/4 cup)	19	5
Kellogg's® Froot Loops® and Apple Jacks® cereal (1 1/4 cups)	8	3
Popcorn (3 cups, air popped)	16	3
Whole-wheat spaghetti (1/2-cup cooked)	16	3
100% whole-wheat bread (1 slice)	16	2
Brown rice (1/2-cup cooked)	16	2

Sources: www.MyPyramid.gov; Kellogg's Nutrition™ Fiber Tracker

References:
1. Dietary Guidelines for Americans, Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), 2005.
2. The Report of the Dietary Guidelines Advisory Committee on Dietary Guidelines for Americans, 2005. Part D. Science Base, Section 6: Selected Food Groups; Fiber and the Observed Protective Effect of Whole Grain.
3. Institute of Medicine (2005) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (macronutrients). National Academies Press.