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Wheat germ

2 tbsp wheat germ (14 g) per serving.

3.2g
protein per serving
Calories
50
per serving
Protein density
6.3
g per 100 cal
Calorie cost
15.7
cal per 1g protein
To hit 30g protein
9.4 tbsp
131g · 473 cal

Macro breakdown

Protein3.2g(23%)
Carbs7.3g(53%)
Fat1.4g(23%)
Fiber1.8g

Tips to maximize nutrition

1.Store Wheat germ in an airtight container to maintain freshness
2.Cook in larger batches and refrigerate for quick meal assembly
3.Pair with protein sources to create a complete amino acid profile
4.Toast grains lightly before cooking for enhanced nutty flavor
5.Add to soups, salads, or bowls for extra fiber and protein

Pairs well with

🍗
Chicken breast
26g
128 cal
🫘
Black beans
15.2g
241 cal
🍎
Avocado
1.3g
114 cal
🍗
Eggs
6.3g
72 cal

Similar grain foods

🌾
Amaranth
1 cup cooked amaranth (≈246 g)
8.3g
🌾
Banza chickpea pasta
2 oz dry pasta (56 g)
13g
🌾
Barley
household serving (1 cup)
3.5g

Frequently Asked Questions

Wheat germ contains 3.2g of protein per serving. This makes it a moderate protein source with a protein density score of 6.3 (grams of protein per 100 calories).

You need approximately 9.4 servings of Wheat germ to reach 30g of protein, which would provide about 473 calories. Consider combining with other protein sources for a more practical portion size.

Wheat germ provides 3.2g of protein for 50.4 calories, giving it a calorie cost of 15.7 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Wheat germ contains 1.8g of fiber per serving. While not a high-fiber food, it can be part of a fiber-rich diet when combined with other sources.

Most grains are not complete proteins on their own, meaning they lack some essential amino acids. However, combining Wheat germ with legumes, dairy, or other protein sources creates a complete amino acid profile. This is why rice and beans or bread with peanut butter are classic combinations.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16