Wheat germ is the inner, nutritious part of the wheat kernel that is discarded during the production of flour. It has 414 calories per cup, according to NutritionData.com. It is very high in vitamins and minerals and is commonly used in baking recipes and cereals. It's also high in fiber, containing 1 gram (g) per tablespoon, which makes it helpful in regulating bowel function.
Carbohydrates
High in carbohydrates, wheat germ contains 60 g, or 20 percent of the recommended daily allowance (RDA). It has 15 g of fiber and contains no sugar.
Protein
Wheat germ is high in protein, containing 27 g (53 percent RDA), so vegetarians often eat it to make sure they get enough of this essential compound.
Fats
Wheat germ contains 11 g of fat (17 percent RDA), with 2 g of the total fat being saturated fat.
Vitamins
Wheat germ is high in vitamins. It contains 1.5 milligrams (75 percent RDA) of B6, 323 micrograms (81 percent RDA) of folate, 2.2 mg (144 percent RDA) of thiamin and 7.8 mg (39 percent RDA) of niacin.
Minerals
Wheat germ is good source of beneficial minerals. It contains 44.9 g (4 percent RDA) of calcium, 7.2 mg (40 percent RDA) of iron, 272 mg (69 percent RDA) of magnesium, 968 mg (97 percent RDA) of phosphorus, 1026 mg (29 percent RDA) of potassium, 14.1 mg (94 percent RDA) of zinc, and 15.3 mg (765 percent RDA) of manganese.
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