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.
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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.
% Daily Value: 1 tbsp (7g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 168892 (Wheat germ, crude); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 tbsp (7g) | % DV |
|---|---|---|---|---|
| Protein | 23g | 46% | 1.6g | 3% |
| Dietary fiber | 13g | 46% | 0.9g | 3% |
| Total carbohydrate | 52g | 19% | 3.6g | 1% |
| Total fat | 0g | 0% | 0g | 0% |
| Sodium | 50mg | 2% | 4mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 892mg | 19% | 62mg | 1% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 168892.
Where Wheat Germ Ranks (USDA Comparisons)
Wheat Germ appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Wheat Germ: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Wheat Germ high in protein?
Wheat Germ has 23g protein per 100g, which is 46% of the 50g FDA Daily Value. 1 tbsp (7g) supplies about 1.6g, or 3% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Wheat Germ a good source of potassium?
USDA FoodData Central lists 892mg potassium per 100g for Wheat germ, crude (FDC ID 168892), which is 19% of the 4,700mg Daily Value. 1 tbsp (7g) provides about 62mg, or 1% DV, a low contribution by the FDA 5% guide.
How many calories are in Wheat Germ?
Wheat Germ contains 360 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 92 calories from protein, 208 calories from carbohydrates, and 0 calories from fat; these estimates may not add up exactly to the listed total.
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 may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Wheat Germ?
Calorique's food profile lists vitamins E, B1, B9, B6 and minerals including Manganese, Phosphorus, Zinc, Magnesium, Iron for Wheat Germ. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
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 September 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
Teff (Cooked)
101 cal · 3.9g protein per 100g