Wheat Germ Calories & Nutrition Facts
Nutrient-rich embryo of wheat kernel with concentrated vitamins.
Quick answer
How many calories are in Wheat Germ?
Wheat Germ has 360 calories per 100g. A 1 tbsp (7g) has about 25 calories. It is a calorie-dense food, with most calories coming from carbs.
Source review
Wheat Germ Source Review: Tablespoon Toppings vs 100g Density
Reviewed May 17, 2026. This page treats wheat germ as a dense grain topping where tablespoon portions are more realistic than a full 100g serving.
- The 100g line is useful for nutrient-density comparison, but everyday servings are usually 7-30g.
- Plain wheat germ differs from sweetened cereal mixes, fortified blends, baked goods, and granola-style products.
- Wheat germ is not gluten-free, so the diet badge and pairing notes should not imply it fits gluten-free diets.
- USDA FoodData Central search data and FDA Nutrition Facts methodology provide the source trail for the scaled portion table.
Practical Portion Guide for Wheat Germ
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (7g) | 25 kcal | 1.6g | 3.6g | 2.7g | 0.0g |
| 2 tbsp topping (14g) | 50 kcal | 3.2g | 7.3g | 5.5g | 0.0g |
| 1/4 cup baking portion (30g) | 108 kcal | 6.9g | 15.6g | 11.7g | 0.0g |
| 100g reference | 360 kcal | 23.0g | 52.0g | 39.0g | 0.0g |
The 100g line is useful for database comparison, but normal portions are tablespoons. A 1/4 cup baking portion is already calorie-relevant.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Wheat Germ Fits Into a Diet
Wheat germ is best used as a small nutrient-dense topping for oatmeal, yogurt, smoothies, pancakes, muffins, and breading.
Pair wheat germ with yogurt, oats, fruit, smoothies, cottage cheese, or baked goods when you want more texture, fiber, and plant protein.
Raw, toasted, sweetened cereal mixes, fortified products, and baked recipes with wheat germ can differ from the plain reference.
Plan Around Wheat Germ
Compare Wheat Germ With Similar Grains
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Wheat Germ | 360 kcal | 23g | 52g | 0g | 13g |
| Couscous (Cooked) | 112 kcal | 3.8g | 23.2g | 0.2g | 1.4g |
| Farro (Cooked) | 120 kcal | 5g | 24g | 0.7g | 3.5g |
| Amaranth (Cooked) | 102 kcal | 3.8g | 18.7g | 1.6g | 2.1g |
| Spelt (Cooked) | 127 kcal | 5.5g | 26.4g | 0.9g | 3.9g |
| Sorghum (Cooked) | 120 kcal | 4g | 25g | 1.3g | 3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Wheat Germ: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Wheat Germ?
Wheat Germ contains 360 calories per 100g serving. This includes 92 calories from protein, 208 calories from carbohydrates, and 0 calories from fat.
Is Wheat Germ good for weight loss?
Wheat Germ is calorie-dense at 360 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Wheat Germ?
Wheat Germ contains 23g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Wheat Germ?
Track Wheat Germ by grams when precision matters. A practical starting point is 1 tbsp (7g), which is about 25 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Wheat Germ keto-friendly?
Wheat Germ is not ideal for strict keto diets due to its 52g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Wheat Germ good for diabetics?
Wheat Germ is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Wheat Germ?
Wheat Germ is a good source of vitamins E, B1, B9, B6 and minerals including Manganese, Phosphorus, Zinc, Magnesium, Iron. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Wheat Germ?
Calorique standardizes Wheat Germ nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Couscous (Cooked)
112 cal · 3.8g protein per 100g
Farro (Cooked)
120 cal · 5g protein per 100g
Amaranth (Cooked)
102 cal · 3.8g protein per 100g
Spelt (Cooked)
127 cal · 5.5g protein per 100g
Sorghum (Cooked)
120 cal · 4g protein per 100g
Cornmeal
362 cal · 8.1g protein per 100g
Wild Rice (Cooked)
101 cal · 4g protein per 100g
Bulgur Wheat (Cooked)
83 cal · 3.1g protein per 100g