Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026

Cratox team note

Wheat germ contains 23.2g of protein and 13.2g of fiber per 100g, making it a nutrient-dense addition to meals. Consider adding 30g to smoothies or yogurt for a protein boost and increased fiber intake.

Wheat germ, crude - nutritional information
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Wheat germ, crude

🔥 360 Calories
💪 23.2g Protein
⚡ 51.8g Carbohydrates
🥑 9.7g Fat

Wheat germ, crude provides 360 kcal per 100 g, with 23.2 g of protein, 51.8 g of carbohydrates and 9.7 g of fat. 1 cup of Wheat germ, crude (115 g) provides about 414 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Wheat germ, crude
Energy density
Dense
360 kcal per 100g
Macro energy profile
Carb-led
24% Protein · 53% Carbohydrates · 23% Fat
Glycemic profile
Low GI
GI 40 · GL 10
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1Very high in vitamin B3Very high in vitamin B6

Nutritional Information

360
kcal/100g
Protein
23.2g
Carbohydrates
51.8g
Fat
9.7g
Glycemic Index:
40

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories360 kcal
Protein23.2 g
Carbohydrates51.8 g
Fat9.7 g
Fiber13.2 g
Sodium12 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup115 g414 kcal
100 g100 g360 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
360 kcal
Protein
23.2 g
Carbohydrates
51.8 g
Fat
9.7 g
Fiber
13.2 g
Sodium
12 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Wheat germ, crude

Wheat germ is the nutrient-rich embryo of the wheat kernel, which is often removed during the milling process to produce white flour. Originating from the wheat plant, Triticum aestivum, it is a whole food that contains essential nutrients that promote health. Wheat germ is commonly found in health food stores and can be incorporated into various recipes to enhance their nutritional profile.

Nutritionally, wheat germ is a powerhouse of vitamins, minerals, and healthy fats. It contains approximately 360 calories per 100 grams, with high levels of protein (23.20g), carbohydrates (51.80g), and healthy fats (9.70g). The germ is rich in fiber, vitamins B and E, and various antioxidants, making it an excellent choice for those looking to aid digestion, boost immunity, and promote overall health. It can be added to smoothies, yogurt, baked goods, or cereals to enhance their nutritional value.

Health Benefits

Supports heart health due to high fiber and healthy fat content.
Promotes healthy digestion with its significant fiber content.
Aids muscle repair and growth due to its high protein levels.
Boosts immunity with antioxidants and vitamins.
Helps in weight management as it keeps you full longer.
Contributes to healthy skin with vitamin E and antioxidants.
Supports metabolic health with B vitamins.
May improve energy levels due to its carbohydrate content.
Can lower cholesterol levels due to soluble fiber.
Enhances brain health with essential fatty acids and nutrients.

Recommended Food Pairings

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Wheat germ and yogurt - adds a nutty flavor and boosts protein content.
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Wheat germ and smoothies - enhances nutritional value without altering taste.
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Wheat germ and baked goods - improves texture and adds nutrients to muffins and bread.
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Wheat germ and oatmeal - increases fiber and protein for a heartier breakfast.
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Wheat germ and salads - provides a crunchy texture and boosts vitamin content.

How to Consume

Serving size
30g (approximately 2 tablespoons)
Frequency
2-3 times per week
  • •Sprinkle on breakfast cereals for added crunch.
  • •Blend into smoothies for additional nutrients.
  • •Mix into pancake or waffle batter.
  • •Add to homemade energy bars or granola.
  • •Incorporate into bread dough for extra nutrition.

Selection & Storage

How to choose:

  • ✓Select packages with the latest expiration date for freshness.
  • ✓Look for stored products in cool, dry places.
  • ✓Choose organic options to avoid pesticides.
  • ✓Check for airtight packaging to ensure freshness.
Storage
Store in a cool, dry place or refrigerate for longer shelf life.
Shelf life
Up to 6 months refrigerated, 1 year frozen.

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Wheat germ, crude have?

Wheat germ, crude contains approximately 360 calories per 100 grams, making it a nutrient-dense addition to your diet.

Is Wheat germ, crude healthy?

Yes, wheat germ is rich in essential nutrients, including protein, fiber, vitamins, and minerals, contributing to overall health and wellness.

How should Wheat germ, crude be stored?

Wheat germ should be stored in a cool, dry place, ideally in an airtight container. Refrigeration can extend its shelf life to about 6 months.

What are the benefits of eating Wheat germ, crude?

Eating wheat germ can support heart health, improve digestion, enhance skin health, and provide essential nutrients for energy and muscle repair.

How much Wheat germ, crude can I eat per day?

A recommended serving size is about 30 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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