Grains Whole-wheat bread (5 slices) Rye crispbreads (6) Quinoa (3.2 ounces) Couscous (1.4 ounces) Rye bread (5 slices) Vermicelli noodles (3.5 ounces) Muesli (5.3 ounces) Whole-wheat wraps (2) Whole-wheat pasta (4.2 ounces) Brown rice (4.2 ounces) Fruitcake (2 slices) Rolled oats (1.1 ounces) Whole-wheat pita bread (2) Image Source: Pexels / Lisa