Wheat germ, or the center of each wheat grain, can be found in both raw and toasted varieties. The two types are nutritionally similar, but the raw variety tends to spoil much more quickly. Wheat germ can be eaten by itself or incorporated into muffins, pancakes, breads and other dishes to boost their nutritional value, as well as to make them more filling.
Calories, Fat, Cholesterol and Sodium
One cup of raw wheat germ contains 414 calories; 11.2 g of total fat, which is just more than 17 percent of your recommended daily intake; and 1.9 g of saturated fat, which is 9.6 percent of your recommended daily intake. It contains no cholesterol and 13.8 mg of sodium, which is 0.6 percent of your recommended daily intake.
Dietary Fiber
Each cup of wheat germ contains 59.6 g of total carbohydrates, with 15.2 g of dietary fiber. That is 60.7 percent of your recommended daily dietary fiber intake. According to the University of Maryland Medical Center, most natural fiber sources contain both soluble and insoluble fiber. Soluble fiber absorbs water and helps slow down digestion, ensuring the food you eat is thoroughly processed. Insoluble fiber helps keep the food moving through your intestinal tract.
Protein
There are 26.6 g of protein in each 1 cup serving of raw wheat germ. That is 53.2 percent of your recommended daily intake of protein. According to the Harvard School of Public Health, your body needs the amino acids found in the protein you eat to build new protein in your body. Not only do your muscles need protein, but your bones, skin and hair also use protein.
Vitamins and Minerals
Raw wheat germ also can be an added source of several vitamins and minerals. It contains 323.2 mcg of folate, which is more than 80 percent of your daily requirement; 2.2 mg of vitamin B1, or thiamine, which is more than 144 percent of your daily requirement; 1,025.8 mg of potassium, which is 29.3 percent of your daily requirement; and 44.9 mg of calcium, which is 4.5 percent of your daily requirement.
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