Cereals ready-to-eat, wheat germ, toasted, plain
FDC 173896oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 89 · +28 vs Breakfast cereals medianToasted wheat germ cereal scores 89 of 100 and ranks 2 of 30 in breakfast cereals, comfortably above the category median of 61. Vitamin E is its headline figure at 107% DV per 100 grams, with 76% DV magnesium and 58% DV protein adding to an unusually dense profile for a cereal.
It is typically sprinkled over yogurt, oatmeal, or other cereals rather than eaten as a bowl on its own, with a 1-ounce (28 g) serving a realistic amount given its 382 calories per 100 grams. No limitation is flagged for this food, making it one of the more straightforward high-density picks in the category.
See how this score is calculated, build a plate around cereals ready-to-eat, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 382 kcal | 19% |
| Total fat | 11 g | 14% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 50 g | 18% |
| Dietary fiber | 15 g | 54% |
| Sugars | 7.8 g | |
| Protein | 29 g | 58% |
| Potassium | 947 mg | 20% |
| Calcium | 45 mg | 3% |
| Iron | 9.1 mg | 51% |
| Magnesium | 320 mg | 76% |
| Vitamin C | 6 mg | 7% |
| Vitamin A | 5 µg | 1% |
| Vitamin E | 16 mg | 107% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | 5% |
| Total fat | 3 g | 4% |
| Saturated fat | 0.51 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.1 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 4.2 g | 15% |
| Sugars | 2.2 g | |
| Protein | 8.1 g | 16% |
| Potassium | 265 mg | 6% |
| Calcium | 13 mg | 1% |
| Iron | 2.5 mg | 14% |
| Magnesium | 90 mg | 21% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin A | 1.4 µg | 0% |
| Vitamin E | 4.5 mg | 30% |
Source: USDA FoodData Central · Public domain
FDC 173896Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Incaparina, dry mix (corn and soy flours), unpreparedDensity 93 vs 89Original analysis by NutriVerdict
In the kitchen and how to use it
Toasted wheat germ is the nutrient-dense embryo of the wheat kernel, separated out during milling and lightly toasted to give it a nutty, slightly sweet flavor and a fine, crumbly texture. It's rarely eaten as a stand-alone cereal in a full bowl; instead it's typically sprinkled over yogurt, oatmeal, or a bowl of other cereal, stirred into smoothies, or folded into muffin, pancake, and bread batters for a nutty flavor and extra crunch, and it's a frequent addition to homemade granola and energy bar mixes. Its light toasting gives it a deeper, more roasted flavor than raw wheat germ, closer to toasted nuts or oats, which is part of why it's favored as a finishing sprinkle rather than a base ingredient.
Because its natural oils can turn rancid, toasted wheat germ keeps best refrigerated or frozen in a sealed container rather than left in a warm pantry. At 382 calories and 29.1 g of protein per 100 g (a 28 g ounce serving), a couple of tablespoons go a long way; it stands out for vitamin E at 107% of the Daily Value and magnesium at 76%, along with 15.1 g of fiber per 100 g, all strong reasons to use it as a topping or mix-in rather than a full serving on its own.
Frequently asked questions about cereals ready-to-eat
How is wheat germ typically eaten?
It's usually sprinkled over yogurt, oatmeal, or cereal, or mixed into muffin and bread batters, rather than eaten as a stand-alone cereal.
How should wheat germ be stored?
It should be kept refrigerated or frozen in a sealed container, since its natural oils can turn rancid at room temperature.
Is wheat germ a good source of vitamin E?
Yes, toasted wheat germ provides 107% of the Daily Value for vitamin E per 100 g.