Nutrition for Wheat Germ

Wheat Germ Nutrition Summary

One cup of wheat germ (115 grams or 0.3 lb) contains 414 calories and 26.6 grams of protein. Wheat germ consist of 11% water, 52% carbohydrates, 23% protein, and 10% fat.

Wheat germ is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid and folate. It also contains significant amounts of zinc, manganese, copper, phosphorus and selenium.

In one cup of wheat germ:

• Calories: 414
• Protein: 26.6 g
• Dietary fiber: 15.2 g
• Fat: 11.2 g, (Saturated: 1.9 g)
• Sodium: 13.8 mg

There is no significant amounts of sugar or cholesterol in wheat germ.

See the Wheat Germ Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Wheat germ, crude.

Calories in Wheat Germ

Wheat germ has 414 calories per cup or 360 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

54% of calories in wheat germ are from carbohydrates, 24% of calories are from protein and 23% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Wheat Germ

Calories Similar to Wheat Germ

Some other grains or pasta with similar calories to wheat germ by weight:

• Wheat Flour: +1 calories
• Flour: +5 calories
• Barley: -9 calories
• Pasta: +13 calories

Protein in Wheat Germ

An excellent source of protein, a single cup of Wheat Germ contains 53% of recommended daily values or 26.6 grams of protein. In addition, wheat germ is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

• Protein: 26.62 g
• Tryptophan: 0.36 g
• Threonine: 1.11 g
• Isoleucine: 0.97 g
• Leucine: 1.81 g
• Lysine: 1.69 g
• Methionine: 0.52 g
• Phenylalanine: 1.07 g
• Valine: 1.38 g
• Histidine: 0.74 g

Protein Similar to Wheat Germ

Some other grains or pasta with similar amounts of protein to wheat germ by weight:

• Oats: -7.2 grams
• Pasta: -12 grams
• Flour: -15 grams
• Barley: -15 grams

Vitamins and Minerals in Wheat Germ

An good source of many nutrients, wheat germ contains abundant amounts of calcium, iron, magnesium, potassium, thiamin, riboflavin, niacin, Vitamin B6 and folate. In fact, a single cup of wheat germ contains 197% of recommended daily values or 2.2 milligrams of thiamin. Also an excellent source of magnesium, a single cup of wheat germ contains 89% of recommended daily values or 274.9 milligrams of magnesium.

Vitamins in wheat germ (1 cup):

• Thiamin: 2.2 mg
• Riboflavin: 0.6 mg
• Niacin: 7.8 mg
• Vitamin b6: 1.5 mg
• Folate: 323.2 ug

Minerals in wheat germ (1 cup):

• Calcium: 44.9 mg
• Potassium: 1025.8 mg
• Iron: 7.2 mg
• Magnesium: 274.9 mg
• Zinc: 14.1 mg
• Selenium: 91.1 ug
• Phosphorus: 968.3 mg
• Copper: 0.9 mg
• Manganese: 15.3 mg

There is no significant amounts of choline, vitamin a, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in wheat germ.

Similar to Wheat Germ for Thiamin (Vit B1)

Here are some other grains or pasta with similarly abundant amounts of thiamin (Vit B1) to wheat germ:

• Pasta: -1.1 MG
• Wheat Flour: -1.2 MG
• Oats: -1.3 MG
• Cornmeal: -1.8 MG

Wheat Germ Nutrition Chart

Wheat Germ in Cooking

Wheat germ is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of wheat germ.

Friends and Relatives of Wheat Germ

Foods commonly cooked with wheat germ:

• Flaxseeds
• Chia Seeds
• Soy Milk
• Almond Milk

Other similar relatives:

• Oats
• Whole Wheat Flour