GetFoodFacts

Food · Breakfast Cereals

Wheat germ nutrition facts

A typical portion of wheat germ (1 cup; 115 g, crude) has 410 calories and 27g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 360 calories (crude) to 382 (cereals ready-to-eat, toasted, plain).

Nutrition Facts

Serving size1 cup (115g)
Amount per serving
Calories410
% Daily Value*
Total Fat 11g14%
Saturated Fat 2g10%
Trans Fat not declared
Cholesterol 0mg0%
Sodium 15mg1%
Total Carbohydrate 60g22%
Dietary Fiber 15g54%
Total Sugars not declared
Includes Added Sugars not declared
Protein 27g53%
Vitamin D 0mcg0%
Calcium 40mg3%
Iron 7.2mg40%
Potassium 1030mg22%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Wheat germ, crude, scaled to the portion. Check the USDA record.

Protein per 100 g
23.2g
more than 82% of 8,218 USDA reference foods
Calories per 100 g
360
more than 81% of reference foods
Sodium per 100 g
12mg
more than 19% of reference foods

1 cup weighs 115 g in USDA's record for Wheat germ, crude (FDC 168892); across 3 records of wheat germ USDA weighs it at 113 to 120 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 54% carbohydrate, 23% fat and 24% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Manganese15 mg in 1 cup (115 g), 665% of the Daily Value
  • Thiamin2.2 mg in 1 cup (115 g), 180% of the Daily Value
  • Selenium91 µg in 1 cup (115 g), 166% of the Daily Value
  • Zinc14 mg in 1 cup (115 g), 128% of the Daily Value
  • Copper0.9 mg in 1 cup (115 g), 102% of the Daily Value
  • Vitamin B61.5 mg in 1 cup (115 g), 88% of the Daily Value
  • Folate323 µg DFE in 1 cup (115 g), 81% of the Daily Value
  • Phosphorus968 mg in 1 cup (115 g), 77% of the Daily Value
  • Magnesium275 mg in 1 cup (115 g), 65% of the Daily Value
  • Niacin7.8 mg in 1 cup (115 g), 49% of the Daily Value
  • Riboflavin0.6 mg in 1 cup (115 g), 44% of the Daily Value

Source: USDA FoodData Central (FDC 168892), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of wheat germ USDA describes

Cereals ready-to-eat, toasted… has the most calories per 100 g (382); the fewest: Crude (360)

Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382Calories per 100 g by USDA description of wheat germCrude360Cereals ready-to-eat, toasted…382
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 3 USDA descriptions of wheat germ, per 100 g
USDA descriptionCaloriesProteinFatSodium
Wheat germ, crude36023.2 g9.7 g12 mg
Cereals ready-to-eat, wheat germ, toasted, plainSame values: Wheat germ38229.1 g10.7 g4 mg

Every nutrient in this record (61)

The portion is 1 cup (115 g); % DV is for that portion.

Energy, macronutrients and sugars (11)
NutrientPer portionPer 100 g% DV
Protein26.6 g23.1 g53%
Total lipid (fat)11.2 g9.72 g14%
Carbohydrate, by difference59.6 g51.8 g22%
Ash4.84 g4.21 g
Energy414 kcal360 kcal
Water12.8 g11.1 g
Fiber, total dietary15.2 g13.2 g54%
Cholesterol0 mg0 mg0%
Fatty acids, total saturated1.91 g1.67 g10%
Fatty acids, total monounsaturated1.57 g1.36 g
Fatty acids, total polyunsaturated6.91 g6.01 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca44.9 mg39.0 mg3%
Iron, Fe7.20 mg6.26 mg40%
Magnesium, Mg275 mg239 mg65%
Phosphorus, P968 mg842 mg77%
Potassium, K1,026 mg892 mg22%
Sodium, Na13.8 mg12.0 mg1%
Zinc, Zn14.1 mg12.3 mg128%
Copper, Cu0.92 mg0.80 mg102%
Manganese, Mn15.3 mg13.3 mg665%
Selenium, Se91.1 µg79.2 µg166%
Vitamins (15)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Vitamin D (D2 + D3)0 µg0 µg0%
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin2.16 mg1.88 mg180%
Riboflavin0.57 mg0.50 mg44%
Niacin7.83 mg6.81 mg49%
Pantothenic acid2.60 mg2.26 mg
Vitamin B-61.50 mg1.30 mg88%
Folate, total323 µg281 µg
Vitamin B-120 µg0 µg0%
Folic acid0 µg0 µg
Folate, food323 µg281 µg
Folate, DFE323 µg281 µg81%
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.36 g0.32 g
Threonine1.11 g0.97 g
Isoleucine0.97 g0.85 g
Leucine1.81 g1.57 g
Lysine1.69 g1.47 g
Methionine0.52 g0.46 g
Cystine0.53 g0.46 g
Phenylalanine1.07 g0.93 g
Tyrosine0.81 g0.70 g
Valine1.38 g1.20 g
Arginine2.15 g1.87 g
Histidine0.74 g0.64 g
Alanine1.70 g1.48 g
Aspartic acid2.38 g2.07 g
Glutamic acid4.59 g4.00 g
Glycine1.64 g1.42 g
Proline1.42 g1.23 g
Serine1.27 g1.10 g
Fatty acids (7)
NutrientPer portionPer 100 g% DV
SFA 14:00.015 g0.013 g
SFA 16:01.83 g1.59 g
SFA 18:00.063 g0.055 g
MUFA 18:11.53 g1.33 g
PUFA 18:26.08 g5.29 g
PUFA 18:30.83 g0.72 g
MUFA 16:10.039 g0.034 g

Source: USDA FoodData Central, FDC 168892: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in wheat germ?

410 in 1 cup (115 g) of crude; 360 to 382 per 100 g across USDA's descriptions.

How much protein is in wheat germ?

27g in 1 cup; 23.2 g per 100 g.

How much sodium is in wheat germ?

15mg in 1 cup; 12 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov