Crude wheat germ
Categories
| Macros | per 100 g |
|---|---|
| Calories | 360 kcal |
| Protein | 23.1 g |
| Fat | 9.7 g |
| Carbs | 51.8 g |
Crude wheat germ is the nutrient-dense embryo of the wheat kernel, separated during milling and sold raw as a fine, golden flake or powder. It is commonly sprinkled over yogurt, oatmeal, smoothies or baked into bread and muffins, typically used in small quantities of 1–2 tablespoons per serving. Per 100 g, it provides 360 kcal, 23.2 g of protein, 9.7 g of fat, 51.8 g of carbohydrates and a notable 13.2 g of dietary fibre. It is a rich source of potassium (892 mg), phosphorus (842 mg) and magnesium (239 mg) per 100 g, alongside 281 mcg of folate and 6.8 mg of niacin. Suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in wheat germ?
Crude wheat germ contains 360 kcal per 100 g. A typical 2-tablespoon serving weighs around 14 g, which works out to approximately 50 kcal.
How much folate is in wheat germ?
Crude wheat germ provides 281 mcg of folate per 100 g, making it one of the more concentrated plant-based sources of this B vitamin. Even a small 2-tablespoon serving contributes roughly 39 mcg.
Is wheat germ vegan-friendly?
Yes, crude wheat germ is entirely plant-derived and is suitable for vegan, vegetarian and dairy-free diets. It is not appropriate for those following a gluten-free diet, as wheat germ contains gluten.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 360 kcal |
| Protein | 23.1 g |
| Fat | 9.7 g |
| Carbs | 51.8 g |
| Fiber | 13.2 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.7 g |
| Monounsaturated | 1.4 g |
| Polyunsaturated | 6.0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 39.0 mg |
| Iron | 6.3 mg |
| Magnesium | 239 mg |
| Phosphorus | 842 mg |
| Potassium | 892 mg |
| Sodium | 12.0 mg |
| Zinc | 12.3 mg |
| Copper | 0.80 mg |
| Manganese | 13.3 mg |
| Selenium | 79.2 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 1.9 mg |
| Riboflavin (B2) | 0.50 mg |
| Niacin (B3) | 6.8 mg |
| Pantothenic acid (B5) | 2.3 mg |
| Vitamin B6 | 1.3 mg |
| Folate (B9) | 281 mcg |
| Vitamin B12 | 0 mcg |
