Wheat Germ Nutrition Facts: Calories, Macros & Health Benefits
Summary: One 2.0 tbsps (14g) of wheat germ contains 51 calories, 4.4g protein, 6.9g carbs, and 1.3g fat. Wheat Germ is a good source of magnesium, zinc, folate.
Nutrition Facts — 2.0 tbsps (14g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 51 kcal | 3% |
| Protein | 4.4g | 9% |
| Carbohydrates | 6.9g | 3% |
| Total Fat | 1.3g | 2% |
| Fiber | 1.7g | 6% |
| Sugar | 0.99g | -- |
| Saturated Fat | 0.24g | 1% |
| Sodium | 0.84mg | 0% |
| Potassium | 154.0mg | 3% |
| Calcium | 7.0mg | 1% |
| Iron | 1.2mg | 6% |
| Magnesium | 43.8mg | 10% |
| Zinc | 2.2mg | 20% |
| Vitamin C | 0.84mg | 1% |
| Vitamin A | 0.84mcg | 0% |
| Vitamin B6 | 0.08mg | 5% |
| Vitamin B12 | 0.03mcg | 1% |
| Folate | 93.7mcg | 23% |
| Phosphorus | 158.2mg | 13% |
Is Wheat Germ Good for You?
Wheat Germ provides 51 calories per 2.0 tbsps (14g) with 4.4g of protein, 6.9g of carbohydrates, and 1.3g of fat. It is a source of magnesium (10% dv), zinc (20% dv), folate (23% dv).
Key Health Benefits of Wheat Germ
- Good source of magnesium (10% dv)
- Good source of zinc (20% dv)
- Good source of folate (23% dv)
- Good source of phosphorus (13% dv)
Frequently Asked Questions
How many calories is in wheat germ?
One 2.0 tbsps (14g) of wheat germ contains 51 calories.
How much protein is in wheat germ?
One 2.0 tbsps (14g) of wheat germ provides 4.4g of protein.
Is wheat germ vegetarian?
Yes, wheat germ is suitable for vegetarian diets.
Is wheat germ vegan?
Yes, wheat germ is completely plant-based and vegan-friendly.
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Nutrition data sourced from USDA FoodData Central. Track wheat germ and thousands of other foods with the Gram app.