The only way to know for sure if you are eating 100% “whole grain” is when you see the word “whole” leading the ingredient list in front of every grain. With foods claiming to be “Multigrain,” “7-grain,” even “Made with whole grains,” you can’t assume that only whole grains were used. Even breads and cereals stating “made with whole grains” may contain as little as 5% whole grains by weight. Look for the Whole Grain Stamp, a special packaging symbol that helps you find products containing whole grain.

Additional Resources:
http://www.wholegrainscouncil.org/find-whole-grains