Wheat germ nutrition facts
Per 1 cup · 115 g
of a 2,000 cal day
- Protein27g24% of calories
- Carbs60g54% of calories
- Fat11g23% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Wheat germ (1 cup, 115 g) has 414 calories, with 27 g of protein, 60 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (53% DV), dietary fiber (54% DV) and thiamine (180% DV).
High in
20%+ of the daily value
- Protein53%
- Dietary fiber54%
- Thiamine180%
- Riboflavin (B2)44%
- Niacin49%
- Vitamin B6115%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (115 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 2 mg | 180% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 8 mg | 49% |
| Vitamin B6 | 1 mg | 115% |
| Folate (B9) | 323 μg | 81% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 52% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 45 mg | 4% |
| Iron | 7 mg | 90% |
| Potassium | 1,026 mg | 22% |
| Magnesium | 275 mg | 65% |
| Phosphorus | 968 mg | 138% |
| Zinc | 14 mg | 128% |
| Copper | 1 mg | 102% |
| Manganese | 15 mg | 665% |
| Selenium | 91 μg | 166% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Cystine | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lysine | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 414 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Wheat germ?
One serving of Wheat germ (1 cup) has 414 calories, which works out to 360 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Wheat germ high in protein?
It provides a solid 27 g of protein per serving (53% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Wheat germ keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Wheat germ?
14 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
