Wheat Germ Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 361

% Daily Value *

Total Fat 10g %14

Saturated Fat 2g %8

Trans Fat ~g

Cholesterol 0mg %0

Sodium 12mg %0

Total Carbohydrate 52g %17

Dietary Fiber 13g %47

Total Sugars ~g

Protein 23g

Vitamin D 0.0IU %0

Calcium 39.0mg %3

Iron 6.3mg %34

Potassium 892mg %23

Phosphorus 842.0mg %84

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in wheat germ

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin B2 (Riboflavin) 0.5mg %38

Vitamin B3 (Niacin) 6.8mg %43

Vitamin B5 (Pantothenic acid) 2.3mg %45

Vitamin B6 1.3mg %100

Vitamin B1 (Thiamin) 1.9mg %157

Minerals in wheat germ

Sodium 12.0mg %1

Calcium 39.0mg %3

Potassium 892.0mg %23

Iron 6.3mg %35

Magnesium 239.0mg %57

Phosphorus 842.0mg %84

Zinc 12.3mg %88

Copper 0.8mg %88

Selenium 79.2µg %144

Manganese 13.3mg %578

Amino Acids in wheat germ

Leucine 1.6g %54

Isoleucine 0.8g %56

Methionine 0.5g %58

Valine 1.2g %61

Lysine 1.5g %65

Tyrosine 0.7g %75

Histidine 0.6g %86

Threonine 1.0g %86

Phenylalanine 0.9g %99

Tryptophan 0.3g %106

Cystine 0.5g %149

Fatty Acids in wheat germ

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of wheat germ is 25.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Wheat Germ has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 68
Isoleucine 30 37
Valine 39 52
Lysine 45 64
Histidine 15 28
Threonine 23 42
Tryptophan 6 14
Met+Cys 22 40
Phe+Tyr 30 71

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in wheat germ is 2.6 which makes it a low P:E food.

low P:E
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medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of wheat germ is 3.6 which makes it a medium energy density food.

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How nutritious is this food?

Micronutrients in wheat germ as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that wheat germ is lacking.

Nutrient Density Score for wheat germ is 32/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for wheat germ

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 15.44 <12
Potassium:Sodium 74.33 >2
Caclcium:Magnesium 0.16 <2
Iron:Copper 7.91 <15
Calcium:Phosphorus 0.05 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety %

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

63% of insulinogenic calories