Calories in Wheat germ
Generic food Other Foods
Wheat germ contains 382 kcal per 100 g. A typical serving of 1 cup (120 g) provides about 458 kcal.
Roughly 48% of its calories come from carbohydrates, with 28% from protein and 23% from fat (estimated with general energy factors).
That is more energy than the typical item in not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 152% of the Daily Value for zinc, 139% of the Daily Value for Thiamin (B1) and 118% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 382 kcal | |
| Total fat C | 10.7 g | 14% |
| Saturated fat C | 1.8 g | 9% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 4 mg | 0.2% |
| Total carbohydrates C | 49.6 g | 18% |
| Dietary fiber C | 15.1 g | 54% |
| Total sugars C | 7.8 g | |
| Protein C | 29.1 g | 58% |
| Vitamin A C | 5 µg | 0.6% |
| Vitamin C C | 6 mg | 7% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 16 mg | 107% |
| Vitamin K C | 4 µg | 3% |
| Thiamin (B1) C | 1.7 mg | 139% |
| Riboflavin (B2) C | 0.82 mg | 63% |
| Niacin (B3) C | 5.6 mg | 35% |
| Vitamin B6 C | 0.98 mg | 58% |
| Folate (B9) C | 352 µg | 88% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 179 mg | 33% |
| Calcium C | 45 mg | 3% |
| Iron C | 9.1 mg | 51% |
| Magnesium C | 320 mg | 76% |
| Phosphorus C | 1,150 mg | 92% |
| Potassium C | 947 mg | 20% |
| Zinc C | 16.7 mg | 152% |
| Copper C | 0.62 mg | 69% |
| Selenium C | 65 µg | 118% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 28%
- Carbohydrates 48%
- Fat 23%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein29.1 gin the top quarter of not included in a food category (median 2.8 g)
- Fiber15.1 gin the top quarter of not included in a food category (median 1.3 g)
- Sugars7.8 gabove the median for not included in a food category (median 2.7 g)
- Fat10.7 gin the top quarter of not included in a food category (median 0.78 g)
- Saturated fat1.8 gabove the median for not included in a food category (median 0.16 g)
- Sodium4 mgin the lowest quarter of not included in a food category (median 69 mg)
- Protein per 100 kcal7.6 gprotein density, useful for comparing foods with different calorie levels
- Water5.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.5 g |
|---|---|
| Polyunsaturated fat C | 6.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 5.8 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.01 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.06 g |
| MUFA 18:1 C | 1.5 g |
| PUFA 18:3 C | 0.8 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.04 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 62 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 790 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 5.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 352 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Wheat germ
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat germ, crude | 360 | 23.2 g | 51.8 g | 9.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Vegetable mixture, dried Dried or dry | 328 | 17.4 g | 49.2 g | 8.9 g |
| Seaweed, dried Dried or dry | 298 | 31.8 g | 52.4 g | 4 g |
| Tea, iced, instant, black, unsweetened, dry Dried or dry | 315 | 20.2 g | 58.7 g | 0 g |
| Cereal, oat bran, ready-to-eat | 403 | 10.4 g | 68.3 g | 10.2 g |
| Oats, raw Raw | 379 | 13.2 g | 67.7 g | 6.5 g |
| Yeast | 325 | 40.4 g | 41.2 g | 7.6 g |
| Corn, dried, yellow (Northern Plains Indians) Dried or dry | 419 | 14.5 g | 66.3 g | 10.6 g |
| Cornmeal, white (Navajo) | 398 | 11 g | 77.1 g | 5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in wheat germ?
100 g of wheat germ has 382 kcal. 1 cup (120 g): about 458 kcal.
Is wheat germ high in protein?
Wheat germ contains 29.1 g of protein per 100 g (58% of the 50 g Daily Value), or 34.9 g in 1 cup (120 g). About 28% of its calories come from protein. Compared with other not included in a food category, that is among the highest quarter (median 2.8 g).
How many carbs are in wheat germ?
Wheat germ has 49.6 g of total carbohydrates per 100 g, including 15.1 g of fiber and 7.8 g of sugars.
How much fat is in wheat germ?
Wheat germ contains 10.7 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).
What vitamins and minerals does wheat germ contain?
Per 100 g, the most notable amounts relative to the Daily Value are zinc (152% DV), Thiamin (B1) (139% DV), selenium (118% DV), Vitamin E (107% DV) and phosphorus (92% DV). The full list is in the vitamins and minerals table above.
How much sodium is in wheat germ?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708477. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.