1 serving (8 grams) contains 29 calories, 2.2 grams of protein, 0.8 grams of fat, and 3.7 grams of carbohydrates.
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Nutrition Information
Calories |
458.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 7.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 59.5 g | 21% | |
| Dietary Fiber | 18.1 g | 64% | |
| Sugars | 9.4 g | ||
| protein | 34.9 g | 69% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54 mg | 4% | |
| Iron | 10.9 mg | 60% | |
| Potassium | 1136.4 mg | 24% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Wheat germ
Wheat germ is the nutrient-rich core of the wheat kernel, removed during the refining process to produce white flour. It is a key component of whole wheat products and has been part of diets worldwide, particularly in Western and Mediterranean cuisines, for centuries. Wheat germ is packed with nutrients, including protein, fiber, healthy fats, and essential vitamins and minerals. A 2-tablespoon serving provides roughly 4 grams of protein, 2 grams of fiber, and is an excellent source of vitamin E, magnesium, and zinc. Additionally, it contains phytonutrients and antioxidants, offering various health benefits.
Health Benefits
- High in vitamin E, an antioxidant that helps protect cells from oxidative stress and supports healthy skin and immunity.
- Rich in magnesium, which supports muscle function, bone health, and energy metabolism.
- Provides zinc, a mineral important for immune function, wound healing, and DNA synthesis.
Dietary Considerations
Selection and Storage
Store wheat germ in an airtight container in the refrigerator or freezer to prevent rancidity, as it contains healthy fats prone to oxidation.
Common Questions About Wheat germ Nutrition
What is the nutritional content of wheat germ?
Wheat germ is highly nutritious, providing around 4 grams of protein, 3.5 grams of fat, and 2 grams of dietary fiber per 2-tablespoon (14g) serving, along with about 52 calories. It's also a great source of vitamins and minerals, including vitamin E, folate, magnesium, zinc, and thiamin.
Is wheat germ compatible with a vegan or keto diet?
Wheat germ is vegan-friendly as it comes from the kernel of the wheat grain, making it suitable for plant-based diets. However, it is not keto-compatible due to its carbohydrate content, which is around 7 grams per 2-tablespoon serving, making it too carb-heavy for strict ketogenic guidelines.
What are the health benefits or concerns associated with wheat germ?
Wheat germ is rich in antioxidants, particularly vitamin E, which supports immune health and skin health. Its high fiber content aids digestion, and it provides heart-healthy fats. However, people with wheat or gluten allergies or intolerances should avoid it, as it contains gluten.
What is the recommended portion size for wheat germ?
The typical serving size for wheat germ is 2 tablespoons (14 grams). This amount is sufficient to provide its nutritional benefits without contributing excessive calories or carbohydrates. It can easily be added to smoothies, yogurt, or baked goods.
How does wheat germ compare to flaxseed nutritionally?
Wheat germ is higher in protein and B vitamins compared to flaxseed, while flaxseed offers more omega-3 fatty acids and fiber. Both are nutrient-rich and can complement each other in a balanced diet depending on your nutritional needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Wheat germ DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
