Answered from cited sources · retrieved September 20, 2026
what are whole grains
Whole grains are the entire seeds of plants that retain all three of their original parts: the bran, the germ, and the endosperm.
A whole grain consists of the entire seed of a plant, known as the kernel, which includes three key parts: the bran, the germ, and the endosperm. To be considered a whole grain, these components must be present in the same relative proportions as they exist in the original, intact kernel, even if the grain has been processed—such as by cracking, crushing, flaking, or grinding. Unlike refined grains, which are stripped of the bran and germ during milling, whole grains retain these layers, providing a more complete package of nutrients, including fiber, vitamins, minerals, and phytochemicals. Common examples include wheat, oats, rice, barley, and corn, as well as pseudocereals like quinoa and buckwheat.
- The three parts of a kernel. The bran is the fiber-rich outer layer, the germ is the nutrient-dense core, and the endosperm is the starchy middle layer that provides energy. Refining grains typically removes the bran and germ, leaving only the endosperm.
- Processing and proportions. Whole grains can be consumed intact or processed, such as cracked, crushed, flaked, or ground into flour, provided the final product maintains the same proportions of bran, germ, and endosperm as the original seed.
- Common types of whole grains. Common examples include wheat, rice, oats, barley, rye, and corn. Pseudocereals, which are nutritionally similar to true grains but not from the grass family, include quinoa, amaranth, and buckwheat.
- What is not a whole grain. Legumes, pulses, and oilseeds, such as soybeans, chickpeas, flax, and chia, are not classified as whole grains.
Sources
- Definition of a Whole Grain | The Whole Grains Councilwholegrainscouncil.org
- Whole grains: Hearty options for a healthy dietmayoclinic.org
- What is a Whole Grain? | The Whole Grains Councilwholegrainscouncil.org
- Whole Grains | Linus Pauling Institute | Oregon State Universitylpi.oregonstate.edu · published April 28, 2014
- Whole Grains - The Nutrition Sourcenutritionsource.hsph.harvard.edu
- Whole Grains Fact Sheet - IFICific.org · published September 23, 2019
- In search of healthy whole grains: How to read a whole grain nutrition label - Harvard Healthhealth.harvard.edu · published August 11, 2025
- Consensus, Global Definitions of Whole Grain as a Food Ingredient and of Whole-Grain Foods Presented on Behalf of the Whole Grain Initiativepmc.ncbi.nlm.nih.gov
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