Wheat germ
Categories
| Macros | per 100 g |
|---|---|
| Calories | 379 kcal |
| Protein | 20.6 g |
| Fat | 9.6 g |
| Carbs | 32.7 g |
Wheat germ is the nutrient-dense embryo of the wheat kernel, separated during milling and sold raw or toasted. It is commonly stirred into yogurt, oatmeal, smoothies, or baked goods, and is used as a flour extender in some recipes. Per 100 g, raw wheat germ provides 379 kcal, 20.6 g of protein, 9.6 g of fat, 32.7 g of carbohydrates and 12.3 g of dietary fibre. It is a notable source of potassium (910 mg per 100 g), magnesium (250 mg), phosphorus (780 mg), choline (178.6 mg), folate (143 mcg) and vitamin E (15.99 mg). No glycemic index value is available for this food. Suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in wheat germ?
Raw wheat germ contains 379 kcal per 100 g. A typical tablespoon serving weighs around 14 g, which works out to approximately 53 kcal.
How much vitamin E is in wheat germ?
Wheat germ contains 15.99 mg of vitamin E per 100 g, making it one of the more concentrated food sources of this fat-soluble vitamin. A single tablespoon (about 14 g) contributes roughly 2.2 mg.
Is wheat germ vegan-friendly?
Yes, wheat germ is entirely plant-derived and suitable for vegan, vegetarian and dairy-free diets. It is not appropriate for gluten-free diets, as wheat germ contains gluten.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 379 kcal |
| Protein | 20.6 g |
| Fat | 9.6 g |
| Carbs | 32.7 g |
| Sugars | 7.4 g |
| Fiber | 12.3 g |
| Starch | 17.8 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.8 g |
| Monounsaturated | 1.5 g |
| Polyunsaturated | 5.7 g |
| Trans | 0 g |
| Omega-3 | 0.66 g |
| Omega-6 | 5.1 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 41.0 mg |
| Iron | 5.0 mg |
| Magnesium | 250 mg |
| Phosphorus | 780 mg |
| Potassium | 910 mg |
| Sodium | 4.0 mg |
| Zinc | 7.7 mg |
| Copper | 0.73 mg |
| Manganese | 17.0 mg |
| Selenium | 16.0 mcg |
| Iodine | 3.9 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 16.0 mg |
| Vitamin K | 4.0 mcg |
| Thiamin (B1) | 1.3 mg |
| Riboflavin (B2) | 0.030 mg |
| Niacin (B3) | 1.7 mg |
| Pantothenic acid (B5) | 1.2 mg |
| Vitamin B6 | 0.43 mg |
| Folate (B9) | 143 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 179 mg |
