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Wheat germ powder Calories
High in vitamin E, protein, and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Wheat germ powder (16 g) has 58 calories. That works out to 360 calories per 100 g. It contains 8.2 g of carbs, 4.2 g of protein, 1.6 g of fat and 2.1 g of fiber. Its 2.1 mg of Manganese covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wheat germ powder Nutrition Facts
Selected: 2 tablespoon (medium) · 16 g
58
KCAL / 16G
Carbs
8.2g
· 3% DV
Protein
4.2g
· 8% DV
Fat
1.6g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 26% · Fat 23%
Wheat germ powder nutrition facts table · 2 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.72 mg | 0% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 4.2 g | 8% |
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 Wheat germ powder?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 16 g | 58 kcal |
| 1 teaspoon (small) | 3 g | 11 kcal |
| 1 tablespoon (small) | 8 g | 29 kcal |
| 1 serving (medium) | 20 g | 72 kcal |
| 3 tablespoon (large) | 24 g | 86 kcal |
| 100 g | 100 g | 360 kcal |
| 1 cup (medium) | 115 g | 414 kcal |
| 1 pack (large) | 200 g | 720 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Wheat germ powder
What is wheat germ powder?
Wheat germ powder is made by grinding the germ, the part of the wheat kernel that can grow into a new plant. It is minimally processed, unlike refined wheat flour, which has the germ removed.
What are the benefits of wheat germ powder?
Wheat germ powder provides vitamin E, protein and fiber. Vitamin E helps protect cells from oxidative stress, while protein and fiber contribute to a balanced diet. It is a nutritious ingredient, not a treatment or a cure.
How do you use wheat germ powder?
Stir wheat germ powder into oatmeal, yogurt, smoothies or soup, or mix it into batter. Its slightly nutty taste works well in breakfast foods and baked goods; start with a small amount if you are new to it.
Can you eat wheat germ powder raw?
Yes, wheat germ powder can be eaten without cooking when mixed into foods such as yogurt or smoothies. Use it as sold and keep the package sealed between uses to protect its flavor and freshness.
Can you bake with wheat germ powder?
Yes, wheat germ powder can be mixed into bread, muffin or pancake batter. It adds a nutty flavor and makes the texture denser, so replacing only part of the flour is usually more successful than swapping it all.
What is the difference between wheat germ powder and wheat bran?
Wheat germ powder comes from the kernel’s embryo, while wheat bran is made from its outer layers. Germ is valued for its vitamin E and protein; bran is especially known for its fiber, and the two behave differently in recipes.
How should you store wheat germ powder?
Keep wheat germ powder tightly sealed in a cool, dark, dry place. Its natural oils can turn rancid over time, so refrigerating it after opening can help preserve freshness; discard it if it develops an unpleasant, stale smell.
Does wheat germ powder help with weight loss?
Wheat germ powder is not a weight-loss aid on its own. Its fiber can add to a meal’s fullness, but adding it also adds energy; use it in place of, rather than automatically on top of, another ingredient if you are managing your intake.
Can wheat germ powder help with constipation?
The fiber in wheat germ powder may support regular bowel movements when you also drink enough fluids. Increase fiber gradually to reduce the chance of bloating, and seek medical advice for persistent constipation.
Can you add wheat germ powder to hot food?
Yes, you can stir wheat germ powder into hot oatmeal or soup. Adding it after cooking avoids prolonged heat, which can reduce some heat-sensitive nutrients such as vitamin E.
Wheat germ powder Vitamins & Minerals
Vitamins
B1
0.3mg · 25% DV
Vitamin E
2.56mg · 17% DV
B6
0.21mg · 12% DV
Folate
44.96µg · 11% DV
Minerals
Manganese
2.08mg · 90% DV
Selenium
13µg · 24% DV
Phosphorus
135mg · 19% DV
Zinc
1.92mg · 17% DV
Potassium ⭐
143mg · 4% DV
Sodium
2.72mg · 0% DV
Wheat germ powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat germ powder
To burn the 58 calories in 2 tablespoon (medium) (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 Wheat germ powder?
Wheat germ powder is made by milling the germ—the small part of the wheat kernel that can sprout into a new plant. It has a mildly nutty, toasty flavour and a fine texture that blends into other foods while adding a little graininess.
Stir it into porridge, yogurt or smoothies, sprinkle it over cereal, or mix it into bread and muffin batters. It brings protein and fibre to a meal; a 100 g portion provides 13 g of fibre, though in practice it is usually used in much smaller amounts. Start with a spoonful in breakfast foods if you want its flavour to stay subtle.
How Nutritious Is Wheat germ powder?
Nutrient density
Very 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
High
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 Wheat germ powder 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 Wheat germ powder Contain Allergens?
Contains these allergens:
Which Diets Is Wheat germ powder 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
Wheat germ powder Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.26g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.