Wheat germ, crude
FDC 168892cup (115 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 78 · +14 vs Grains & pasta medianWheat germ scores 78 of 100, a Strong rating that ranks 7th of 60 in the Grains & pasta category, well above the group's median score of 64. It's dense in magnesium at 57% DV and dietary fiber at 47% DV, alongside strong protein (46% DV) and iron (35% DV) contributions, though that density comes with a concentrated 360 calories per 100 g.
It's rarely eaten on its own, usually sprinkled over cereal, yogurt, or baked into bread as a nutty-tasting addition rather than a standalone food. A cup (115 g) supplies 13.2 g of fiber, and it carries no flagged nutrients to limit, though its calorie density means a spoonful or two is the typical amount rather than a full bowl.
See how this score is calculated, build a plate around wheat germ, crude, 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 | 360 kcal | 18% |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.7 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 52 g | 19% |
| Dietary fiber | 13 g | 47% |
| Sugars | - | |
| Protein | 23 g | 46% |
| Potassium | 892 mg | 19% |
| Calcium | 39 mg | 3% |
| Iron | 6.3 mg | 35% |
| Magnesium | 239 mg | 57% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 414 kcal | 21% |
| Total fat | 11 g | 14% |
| Saturated fat | 1.9 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 60 g | 22% |
| Dietary fiber | 15 g | 54% |
| Sugars | - | |
| Protein | 27 g | 53% |
| Potassium | 1026 mg | 22% |
| Calcium | 45 mg | 3% |
| Iron | 7.2 mg | 40% |
| Magnesium | 275 mg | 65% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168892Original 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 grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rye flour, darkDensity 83 vs 78Oat bran, rawDensity 86 vs 78Oat bran, cookedDensity 87 vs 78Original analysis by NutriVerdict
In the kitchen and how to use it
Wheat germ is the nutrient-dense embryo of the wheat kernel, separated out during milling and sold as small, slightly sweet, nutty flakes that are stirred into oatmeal, yogurt, and smoothies, folded into muffin, pancake, or bread batter for extra texture, or sprinkled over cereal and salads as a crunchy finishing touch. It toasts easily in a dry skillet over medium heat for a few minutes to deepen its nutty flavor before using it as a topping, much like wheat bran or granola, and it can also be worked into meatloaf or veggie burger mixes as a binder.
Because its natural oils can turn rancid at room temperature, keep wheat germ refrigerated or frozen in a sealed container rather than left in the pantry, and use it within a few months for the best flavor. A cup (115 g) has 360 calories with 23.2 g of protein, 46% of the Daily Value, 13.2 g of fiber, 47% DV, plus 57% DV magnesium and 35% DV iron, making even a spoonful or two stirred into a bowl a concentrated way to add fiber, protein, and magnesium to a simple breakfast without changing the flavor of the dish very much or requiring any extra preparation.
Frequently asked questions about wheat germ, crude
How many calories are in wheat germ?
A cup (115 g) of crude wheat germ has 360 calories.
Is wheat germ a good source of fiber?
Yes, it provides 13.2 g of fiber per cup, 47% of the Daily Value, along with 46% DV protein.
How should wheat germ be stored?
Keep it refrigerated or frozen in a sealed container, since its natural oils can turn rancid at room temperature.