Nutrition for Wheat Germ

Calories, Protein, Vitamins and More


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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 dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid and folate. It also contains significant amounts of zinc, manganese, 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 percent of calories in wheat germ are from carbohydrates, 24% of calories are from protein and 23% of calories are from fat.

Calories from Carbs

The majority, or 54% of the calories in wheat germ are from carbohydrates. The carbs in wheat germ are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single cup of wheat germ contains 61% of recommended daily values or 15.2 grams of dietary fiber.

  • Dietary fiber: 15.2 g
There is no significant amounts of sugar or starch in wheat germ.

Calories from Fat

About 23% the calories in wheat germ are from fat. Wheat germ has a moderate amount of total fat, with 11.2 grams or 17% of recommended daily values per cup. It also is cholestrol free. Most of the fat in wheat germ are healthier unsaturated fats:

  • Total fat: 11.2 g
  • Saturated fat: 1.9 g
  • Monounsaturated fat: 1.6 g
  • Polyunsaturated fat: 6.9 g
There is no significant amounts of cholestrol in wheat germ.

Omega-3 and Omega-6 in Wheat Germ

Wheat germ is a great source of healthy omega-3 fatty acids, containing a total of 0.83 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.83 g
Also a good source of omega-6 fatty acids, every cup of wheat germ contains a total of 6.1 grams of omega-6. In addition, a large portion of the omega-6 in wheat germ comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 6.08 g
The omega-6 to omega-3 ratio in wheat germ is 7.3: 1.

Calories Similar to Wheat Germ

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

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:

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 mg of thiamin. Also an excellent source of magnesium, a single cup of wheat germ contains 89% of recommended daily values or 274.9 mg 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:

Wheat Germ Nutrition Chart

Wheat Germ:

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protein
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iron
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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manganese
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sodium
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selenium
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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: Other similar relatives:


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