Wheat Germ
The nutrient-rich embryo of the wheat kernel, high in vitamin E and folate.
Nutrition per 100 g
Standardised to 100 g of wheat germ for fair comparison. Typical serving: 15 g — 55 kcal per 15 g serving.
| Nutrient | Per 100 g | Per serving (15 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 367 kcal | 55 kcal | 100 kcal |
| Protein | 24 g | 3.6 g | 6.5 g |
| Carbohydrate | 52.7 g | 7.9 g | 14.4 g |
| Fat | 10 g | 1.5 g | 2.7 g |
| Fibre | 13.3 g | 2 g | 3.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of wheat germ, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (15 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 1.9 mg | 0.28 mg | 158% |
| Riboflavin | 0.5 mg | 0.075 mg | 38% |
| Niacin | 6.8 mg | 1 mg | 43% |
| Vitamin B6 | 1.3 mg | 0.2 mg | 76% |
| Folate | 281 µg | 42.2 µg | 70% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 2.3 mg | 0.35 mg | 46% |
| Minerals | |||
| Calcium | 39 mg | 5.9 mg | 3% |
| Iron | 6.3 mg | 0.95 mg | 35% |
| Magnesium | 239 mg | 35.9 mg | 57% |
| Phosphorus | 842 mg | 126 mg | 67% |
| Potassium | 892 mg | 134 mg | 19% |
| Sodium | 12 mg | 1.8 mg | <1% |
| Zinc | 12.3 mg | 1.8 mg | 112% |
| Selenium | 79.2 µg | 11.9 µg | 144% |
| Copper | 0.8 mg | 0.12 mg | 89% |
| Manganese | 13.3 mg | 2 mg | 578% |
Source: USDA FoodData Central — Wheat germ, crude
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat wheat germ?
- Dense in vitamin E, folate and zinc for a small amount.
- Adds protein to breakfasts cheaply.
How to include it
- Sprinkle over yogurt or cereal.
- Blend into smoothies or bake into bread.
Things to consider
- The oils go rancid quickly; keep it refrigerated.
- Contains gluten.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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The outer layer of the wheat kernel and one of the most concentrated fibre sources available.
- kcal
- 213
- protein
- 15.3 g
- fibre
- 42.7 g
per 100 g · Typical serving: 15 g
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
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- fibre
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Ground Flaxseed
The richest food source of lignans, plus omega-3 ALA — but only if ground.
- kcal
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- fibre
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