How Many Calories in Wheat Germ? Nutrition Facts & Macros
Two tablespoons of wheat germ (14 g) contain 50 calories
Protein 3.2g · Carbs 7.3g · Fat 1.4g
Wheat germ is the embryo of the wheat kernel — the part stripped out when white flour is milled. Per 100 g it provides 360 kcal, 23.15 g of protein and 13.2 g of fiber, together with exceptional mineral levels: 13.3 mg of manganese (578 % of the daily reference intake), 12.29 mg of zinc, 79.2 µg of selenium and 1.882 mg of thiamine. It is eaten by the spoonful rather than the bowl — stirred into yoghurt, porridge or a smoothie — so a realistic serving of two tablespoons (14 g) adds only about 50 kcal. With just 11.12 g of water per 100 g it is a very dry, concentrated food, which is why its per-100 g numbers look so much higher than those of fresh foods.
1506 kJ · per 100g · Water: 11.12 g
Calorie Calculator: Wheat Germ
14 g wheat germ contains 50 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon | 25 kcal | 1.6g | 3.6g | 0.7g |
| 2 tablespoons (1 serving) | 50 kcal | 3.2g | 7.3g | 1.4g |
| ¼ cup | 104 kcal | 6.7g | 15g | 2.8g |
| 100 g | 360 kcal | 23.2g | 51.8g | 9.7g |
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Wheat Germ — Nutrition Facts
| Wheat Germ | per 100g |
|---|---|
| Calories | 360 kcal |
| Protein | 23.15 g |
| Fat | 9.72 g |
| Carbs | 51.8 g |
| Saturated Fat | 1.665 g |
| Monounsaturated Fat | 1.36 g |
| Polyunsaturated Fat | 6.01 g |
| Cholesterol | 0 mg |
| Fiber | 13.2 g |
| Sodium | 12 mg |
| Potassium | 892 mg |
| Calcium | 39 mg |
| Magnesium | 239 mg |
| Phosphorus | 842 mg |
| Iron | 6.26 mg |
| Zinc | 12.29 mg |
| Manganese | 13.301 mg |
| Selenium | 79.2 mcg |
| Thiamine (B1) | 1.882 mg |
| Riboflavin (B2) | 0.499 mg |
| Niacin (B3) | 6.81 mg |
| Vitamin B6 | 1.3 mg |
| Folate | 281 mcg |
| Water | 11.12 g |
Source: USDA FoodData Central (FDC ID: 168892) · Data verified September 2026
Variations
Toasted wheat germ
382 kcal per 100 g (USDA 173896) — toasting removes moisture and concentrates the rest: 29.1 g of protein, 49.6 g of carbohydrate, 15.1 g of fiber and 10.7 g of fat. It keeps far longer than raw wheat germ and tastes nuttier, but loses part of the heat-sensitive B vitamins. This is the form most often sold in jars.
Wheat germ oil
884 kcal per 100 g (USDA 171014) — pure fat, with no protein, carbohydrate or fiber left. It is pressed from the germ and used by the teaspoon (about 40 kcal) as a vitamin E supplement or a finishing oil, never for cooking: it has a very low smoke point and oxidises fast. Nutritionally it is a different food from wheat germ itself.
Dietary Perspectives
For Weight Loss
Wheat germ is calorie-dense (360 kcal per 100 g) but is eaten in spoonfuls, so it rarely matters as a calorie source: two tablespoons add 50 kcal. What it adds is 1.8 g of fiber and 3.2 g of protein per serving, which makes a bowl of yoghurt or porridge noticeably more filling for very little energy. The trap is treating it as a free health food and pouring rather than measuring — a ¼ cup is 104 kcal, and it is easy to double that on a smoothie. Measure it with a spoon, and remember it is an addition to a meal, not a replacement for part of one.
For Athletic Performance
Wheat germ is a useful carbohydrate-plus-micronutrient topping around training rather than a protein supplement. A 14 g serving gives 7.3 g of carbohydrate and 3.2 g of protein, but its real value is the density of nutrients tied to energy metabolism and recovery: thiamine (1.882 mg per 100 g, central to carbohydrate metabolism), magnesium (239 mg), zinc (12.29 mg), iron (6.26 mg) and selenium (79.2 µg). Two tablespoons on post-training porridge or yoghurt is the practical dose. For protein itself, dairy, eggs or whey remain far more efficient per calorie.
For Keto
Wheat germ does not fit a ketogenic diet as a regular food. Its 51.8 g of carbohydrate minus 13.2 g of fiber leaves 38.6 g of net carbs per 100 g, so even a modest ¼ cup (29 g) uses 11 g of a 20–50 g daily allowance. A single tablespoon (7 g, 2.7 g net carbs) can be worked in if the rest of the day is tight. If the goal is the minerals rather than the wheat, pumpkin seeds, sunflower seeds and hemp seeds give comparable zinc, magnesium and manganese with a fraction of the carbohydrate.
Frequently Asked Questions
How many calories are in wheat germ?
A 14 g serving (2 tablespoons) of wheat germ has about 50 kcal. Per 100 g it is 360 kcal (1506 kJ), with 23.15 g of protein, 51.8 g of carbohydrate — 13.2 g of it fiber — and 9.72 g of fat. The per-100 g figure looks high because wheat germ is dry and dense, but it is never eaten in 100 g amounts: a single tablespoon is 7 g and about 25 kcal.
Is wheat germ a good source of protein?
Yes, for a grain product. At 23.15 g per 100 g it carries 76 % more protein than oats (13.15 g) at slightly fewer calories, and a 14 g serving supplies 3.2 g. The germ is also the lysine-rich part of the wheat kernel, so its protein is better balanced than the protein left in white flour. Serving sizes are small, though, so treat it as a topping rather than as a protein source.
Is wheat germ keto-friendly?
Not as a staple. Per 100 g wheat germ has 51.8 g of carbohydrate and 13.2 g of fiber, leaving 38.6 g of net carbs — too much for a ketogenic day. One tablespoon (7 g) is only 2.7 g of net carbs and can be budgeted in, but pumpkin seeds, sunflower seeds or hemp seeds deliver a similar mineral profile at a fraction of the carbs.
Does wheat germ contain gluten?
Yes. Wheat germ is part of the wheat kernel, so it contains gluten and is not suitable for coeliac disease or a gluten-free diet — including when it is sold in the supplement aisle rather than the baking aisle. Gluten-free options with comparable minerals are pumpkin seeds, sunflower seeds and quinoa.
What is wheat germ and how do you eat it?
Wheat germ is the embryo of the wheat grain, roughly 2.5 % of the kernel by weight. It is removed during white-flour milling because its oils turn the flour rancid. It is sold raw or toasted, as flakes or a coarse meal, and is normally stirred one or two tablespoons at a time into yoghurt, porridge, smoothies or batters. That same oil content means it spoils quickly — keep it in the fridge once opened.
What is the difference between raw and toasted wheat germ?
Toasting drives off moisture and slightly concentrates everything else. USDA lists raw (crude) wheat germ at 360 kcal and 23.15 g of protein per 100 g, and toasted wheat germ at 382 kcal and 29.1 g of protein. Toasted keeps longer and tastes nuttier; raw retains more of the heat-sensitive B vitamins. At a 14 g serving the gap is small — about 50 kcal versus 53 kcal.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat Germ | 360 | 23.15g | 51.8g | 9.72g |
| Oats (Dry) | 379 | 13.15g | 67.7g | 6.52g |
| Flaxseeds | 534 | 18.29g | 28.88g | 42.16g |
| Chia Seeds (Dried) | 486 | 16.54g | 42.12g | 30.74g |
| Sunflower Seeds (Dried) | 584 | 20.78g | 20g | 51.46g |
per 100g
Per 100 g, wheat germ has 360 kcal — slightly fewer than oats (379 kcal) but with 76 % more protein (23.15 g vs 13.15 g). Its 13.3 mg of manganese per 100 g is among the highest of any everyday food, covering more than five times the daily reference intake.
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