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Corn germ Calories
Rich in vitamin E and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Corn germ (16 g) has 68 calories. That works out to 422 calories per 100 g. It contains 4.7 g of carbs, 1.8 g of protein, 3.9 g of fat and 1.4 g of fiber. Its 3 mg of Vitamin E covers 20% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Corn germ Nutrition Facts
Selected: 2 tablespoon (shredded) · 16 g
68
KCAL / 16G
Carbs
4.7g
· 2% DV
Protein
1.8g
· 4% DV
Fat
3.9g
· 5% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 12% · Fat 57%
Corn germ nutrition facts table · 2 tablespoon (shredded) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.12 mg | 0% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 1.8 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Shredded Corn germ?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 16 g | 68 kcal |
| 1 tablespoon (shredded) | 8 g | 34 kcal |
| 1 serving (small) | 20 g | 84 kcal |
| 0.25 cup (shredded) | 28 g | 118 kcal |
| 1 ounce (medium) | 28 g | 118 kcal |
| 4 tablespoon (shredded) | 32 g | 135 kcal |
| 1 serving (medium) | 40 g | 169 kcal |
| ½ cup (shredded) | 56 g | 236 kcal |
| 1 serving (large) | 60 g | 253 kcal |
| 100 g | 100 g | 422 kcal |
Calculated from 422 calories per 100 g.
Frequently Asked Questions About Corn germ
What is corn germ?
Corn germ is the embryo inside a corn kernel—the part that can grow into a new plant. It contains much of the kernel’s natural oil and is sold as a food ingredient, usually in flakes or a coarser meal.
What is corn germ used for?
Corn germ is used to add a mild, grain-like flavor and texture to foods such as cereal, bread, muffins, soups, and yogurt. It can also be pressed to make corn germ oil, though the whole germ is not the same product as the oil.
What does corn germ taste like?
Corn germ has a mild, slightly nutty and sweet corn flavor. Its texture can be a little coarse, so it blends more smoothly into batters, porridge, or yogurt when finely ground.
Can corn germ be eaten raw?
Yes, corn germ can be eaten without cooking when it is sold as a ready-to-eat food ingredient. Stir it into yogurt or cereal, or sprinkle it over a salad; cooking is optional rather than necessary for normal use.
Is corn germ the same as cornmeal?
No, corn germ is the embryo portion of a corn kernel, while cornmeal is ground corn that generally includes the starchy endosperm. They differ in texture, flavor, and how they behave in recipes, so they are not direct substitutes.
How should you store corn germ?
Store corn germ tightly sealed in a cool, dark place and keep moisture out. Because it contains oil, it can develop stale or rancid flavors; refrigerating it after opening can help preserve freshness, especially in a warm kitchen.
Can you bake with corn germ?
Yes, corn germ can be mixed into bread, muffin, or pancake batter. It adds texture and a subtle corn flavor, but too much can make baked goods dense, so use it as an addition or replace only a modest portion of the flour.
How is corn germ different from wheat germ?
Corn germ comes from corn, while wheat germ comes from wheat; they are not interchangeable names for the same ingredient. Their flavors and nutrient profiles differ, and wheat germ also contains wheat proteins that corn germ does not.
Can corn germ help make corn germ oil?
Yes, corn germ is the part of the corn kernel from which corn germ oil can be extracted. The oil is a concentrated fat product, whereas eating the germ provides the original solid ingredient along with its other components.
Does corn germ need to be refrigerated?
Corn germ does not always need refrigeration before opening if it is kept sealed in a cool, dry cupboard. Once opened, refrigeration is a useful way to slow the loss of freshness because the germ’s natural oils can turn stale.
Corn germ Vitamins & Minerals
Vitamins
Vitamin E
2.98mg · 20% DV
B6
0.1mg · 6% DV
Biotin
1.44µg · 5% DV
B1
0.06mg · 5% DV
Minerals
Phosphorus
134mg · 19% DV
Magnesium
37mg · 9% DV
Copper
0.05mg · 6% DV
Selenium
2.24µg · 4% DV
Potassium ⭐
83mg · 2% DV
Sodium
1.12mg · 0% DV
Corn germ Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn germ
To burn the 68 calories in 2 tablespoon (shredded) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Corn germ?
Corn germ is the embryo of the corn kernel—the part that can grow into a new plant. It is separated during milling and sold on its own or as an ingredient in grain products. Its flavour is mildly sweet and nutty, with a fine, slightly granular texture. In the US and elsewhere, people commonly stir it into cereal, porridge or yoghurt, or add it to bread and muffin batters; a sprinkle also works in smoothies. Corn germ is rich in vitamin E and fats, and provides fibre and some protein. Because it is energy-dense, a small spoonful can add flavour and texture without dominating a dish. Try it with fruit or mix it into dough.
How Nutritious Is Corn germ?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Corn germ Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Corn germ Contain Allergens?
No known major allergens
Which Diets Is Corn germ Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Corn germ Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.14g
POLYUNSATURATED
2.08g
Omega 6:3 ratio 102.5:1
Above the ideal 4:1 (102.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.