How to Read Grain Labels Like a Pro (So You Don’t Get Tricked at the Store)

Have you ever seen yourself standing in the bread aisle with shelves upon shelves of different products, you look at the labels and wonder “wait, is this actually whole grain or is it just pretending to be?” –  You're not alone in this. Food packaging can be a little sneaky with their choice of wording, but don't worry. I want to break down those labels, so you can walk into any store knowing exactly what to look for and which whole grain products are 100% true. 

🥖 “Made with Whole Grains” ≠ 100% Whole Grain

This one’s the classic trap. A product can say “made with whole grains” even if it contains just a sprinkle. That loaf of bread might have a tiny bit of whole wheat tossed in with mostly refined white flour. 100% Whole Grain means the product is in fact, made entirely of whole grain. 

Pro Tip: Check the ingredients list — if “whole wheat” or “whole grain” isn’t the first ingredient, keep walking.

✔️ Look for the Word “Whole” — Literally

Don’t be fooled by terms like:

• Multigrain
• Wheat
• Seven-grain
• Stone-ground

These sound healthy, but they say nothing about whether the grains are whole or refined.

Tip: Only trust it if you see “whole” before the grain name. For example:

• Whole wheat flour, YES!
• Wheat flour (that’s just white flour in disguise, so NO!)

🌾 The Whole Grain Stamp Helps (But… Know the Fine Print!)

You might’ve seen the yellow Whole Grain Stamp on packages — it’s helpful, but not perfect. Here are pictures of 100%, 50%, and the basic stamp for grain products: 

The 100% Stamp means all the grain is whole grain, 50% means half, and the stamp with no percentage means the product has at least 8g of whole grains. Always back it up by checking the ingredient list.

📋 Ingredients List: Your Truth Detector

Here’s what to look for in the ingredients:

• First ingredient = whole grain something (e.g., whole wheat, whole oats, whole rye)
• Fewer processed ingredients = better
• No added coloring to make it look whole grain (some brands tint bread brown to fake a healthy look, yikes I know!)

Bonus Tip: “100% Whole Grain” = Green Light

✅ If it says “100% whole grain” or “100% whole wheat,” and the ingredient list matches, you’re golden. That’s the real deal.

🛒 Final Thoughts: Trust Your Inner Grain Geek

Marketing can be crafty, but now you know food companies’ sneaky wording marketing! With these tips, you’ll know how to cut through the noise and bring home the best whole grain products. Read those labels like a pro!

Written by: Katie Evans

Katie is our student intern. She is currently in her junior year at Cal Poly Pomona with plans to graduate with a Bachelors of Science in Food Science and Technology in May of 2026. She writes some of our blog posts and will help with future product creations here. She loves vintage shopping, photography, and of course, healthy eating with whole grains!