Wheat germ and nutrition value

Nutritional Information


Typical Values

Per 100g





Total Fat


Fat of which polyunsaturated


 Fat of which saturates




Carbohydrate of which starch


Carbohydrate of which sugar







Wheat germ is not usually eaten in large amounts, so this article uses nutrition information for a serving size that equals two tablespoons of natural, unprepared wheat germ. Even using such a small serving, wheat germ is an excellent source of many nutrients, including protein. It provides 6.5 grams, or 13 percent of the recommended daily value of protein. It also provides high-quality protein that includes all the essential amino acids. It also supplies 3.7 grams, or 15 percent of the daily value of dietary fiber. All this nutrition comes with only 101 calories, 4 percent of the daily value (DV) of fats, and 5 percent DV of carbohydrates.




Wheat germ is a great source for most of the B vitamins, especially thiamin (35 percent DV), folate (20 percent DV), vitamin B6 (18 percent DV), and niacin (10 percent DV). Wheat germ has 8 percent of the daily value of riboflavin and 6 percent of pantothenic acid.




Manganese is plentiful in wheat germ, providing 186 percent DV of this mineral in a serving. Wheat germ also contains a great amount of most of the essential minerals, providing selenium (32 percent DV), phosphorus (24 percent DV), zinc (23 percent DV) and magnesium (17 percent DV). You'll also obtain 11 percent of the daily value of copper, 10 of iron, 7 of potassium, and 1 percent of calcium. It doesn't provide any sodium, which is important for those who are watching their salt consumption.


Natural Vs. Prepared


One prominent company sells prepared (toasted) wheat germ in jars in the cereal aisle. A comparison of prepared to natural wheat germ shows that the daily values for most nutrients differ by no more than 2 percent. The prepared wheat germ has a little more phosphorus, zinc and riboflavin (5 to 7 percent DV more) but it had significantly more folate (47 percent compared to 20 percent).




There are many different ways to work wheat germ into your normal diet. Toasted wheat germ adds great texture and flavor to vanilla yogurt. It can be sprinkled into soups and stews or added to salad dressings. You can mix it with hot cereal or toss it into cookie dough before baking. Depending on the recipe, you can also use it to replace a small amount of flour.