Differences between Whole Grain and Whole Wheat
Whole Grain vs. Whole Wheat
The terms "whole grain" and "whole wheat" are often used interchangeably, but they do not have the same meaning. While all whole wheat products are considered whole grain, not all whole grain products are made from whole wheat.[1] Understanding the distinction is important for making informed food choices. Both terms signify that the entire grain kernel—comprising the bran, germ, and endosperm—is present in the food.
The[2][3] fundamental difference lies in the type of grain used. A product labeled "whole wheat" must be made from the entire wheat kernel. In contrast,[4] a "whole grain" product can be made from any whole-grain cereal, such as oats, brown rice, barley, or a combination of grains, which may or may not include wheat.
To[1] be classified as a whole grain, the grain must contain all its essential parts in the same proportions as they exist in the intact grain. The[5] bran is the outer layer, rich in fiber, B vitamins, and minerals. The germ is the embryo of the seed, containing healthy fats, vitamin E, and B vitamins. The endosperm is the largest part of the kernel and is primarily composed of starch.
[1]| Composition || Contains the entire kernel (bran, germ, and endosperm) of the specific grain(s) used. || Contains[2] the entire wheat kernel (bran, germ, and endosperm). [2]| Milling Process || The entire grain kernel is ground, cracked, or flaked. The process may involve separating and recombining the bran, germ, and endosperm, but their original proportions must be maintained. || Can be milled using a single-stream process where the entire wheat kernel is ground at once, or a multi-stream process where the parts are separated and then recombined in their original proportions. [1]| Nutritional Content || Varies depending on the grain(s) used, but generally a good source of fiber, B vitamins, and minerals due to the presence of the bran and germ. || A good source of fiber, B vitamins, iron, magnesium, and other minerals.| Category | Whole Grain | Whole Wheat |
|---|---|---|
| Grain Source | Can be any cereal grain, such as wheat, oats, barley, rice, corn, or quinoa. | Exclusively[1] the wheat grain. |
Labeling and Regulation
In the United States, the Food and Drug Administration (FDA) has established standards of identity for certain whole wheat products, such as whole wheat bread and macaroni, which must be made entirely from whole wheat flour. However, there is no overarching federal regulation that defines "whole grain" on food labels. Instead, the FDA offers guidance that recommends products labeled "100 percent whole grain" should not contain other types of grains.
Due to the lack of a formal regulation, consumers can look for voluntary certifications on packaging to identify whole grain products. The Whole Grains Council, a non-profit advocacy group, provides a "Whole Grain Stamp" that manufacturers can use on their products. There[3] are three versions of this stamp:
- **100% Stamp:** All of the grain ingredients are whole grain, and the product contains a minimum of 16 grams of whole grain per serving.
- [3] **50%+ Stamp:** At least half of the grain ingredients are whole grain, with a minimum of 8 grams of whole grain per serving.
- [3] **Basic Stamp:** The product contains at least 8 grams of whole grain per serving, but may also contain more refined grain than whole grain.
When[3] reading ingredient lists, consumers should look for the word "whole" before the name of the grain, such as "whole wheat flour" or "whole grain oats," to ensure they are purchasing a whole grain product.
References
- ↑ 1.0 1.1 1.2 1.3 1.4 1.5 "tufts.edu". Retrieved January 26, 2026.
- ↑ 2.0 2.1 2.2 2.3 "grainfoodsfoundation.org". Retrieved January 26, 2026.
- ↑ 3.0 3.1 3.2 3.3 3.4 "wholegrainscouncil.org". Retrieved January 26, 2026.
- ↑ "theperfectloaf.com". Retrieved January 26, 2026.
- ↑ "ice.edu". Retrieved January 26, 2026.
