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Bread, flakes and breakfast cereals

Wheat germ

Flakes, bran and germs 375 kcal / 100 g FSVO V7.1

100 g of Wheat germ provides 375 kcal (1,580 kJ). Its composition stands out for its content of zinc (18 mg), phosphorus (1,000 mg) and folate (143 µg) per 100 g. This food belongs to the “Flakes, bran and germs” category (“Bread, flakes and breakfast cereals” family) of the Swiss database.

No. 1 · zinc content of foods
Wheat germ

The essentials for 100 g

Protein29.2 g 58%
Fat9.5 g 14%
Carbohydrates35.1 g 14%
Dietary fibre16.3 g 54%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy375 kcal (1,580 kJ)C19%
Protein29.2 gA58%
Fat9.5 gA14%
of which saturated fat1.8 gA9%
of which polyunsaturated5.7 gAn/a
of which omega-30.6 gCn/a
Carbohydrates35.1 gA14%
of which sugars10 gA11%
Dietary fibre16.3 gA54%
Water7.5 gAn/a
Alcohol0 gEn/a
Minerals
Calcium54 mgA7%
Iron6.9 mgA49%
Magnesium250 mgA67%
Phosphorus1,000 mgA143%
Potassium990 mgA50%
Sodium7 mgA0%
Zinc18 mgA180%
Vitamins
Vitamin D0 µgA0%
Vitamin B120 µgE0%
Vitamin C0 mgA0%
Folate143 µgA72%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein58%
Fat14%
Carbohydrates14%
Dietary fibre54%
Zinc180%
Phosphorus143%
Folate72%
Magnesium67%
Potassium50%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Wheat wolemeal flakes+ 15.7 g+ 7.7 g+ 40 kcal
vs Cereal flakes (average)+ 17.7 g+ 5.8 g+ 23 kcal
vs Millet, wholemeal flakes+ 18.6 g+ 5.6 g+ 15 kcal

Similar foods

Within the “Bread, flakes and breakfast cereals” family, selected by nutritional proximity (method v1.0).

Muesli mix, crunchy, fortified with vitamin and mineralMuesli mix, crunchy, fortified with vitamin and mineral420 kcalMueslimix, crunchy with chocolateMueslimix, crunchy with chocolate443 kcalWheat wolemeal flakesWheat wolemeal flakes335 kcalCereal flakes (average)Cereal flakes (average)352 kcalMillet, wholemeal flakesMillet, wholemeal flakes360 kcalBarley flakesBarley flakes333 kcalWheat bran, rawWheat bran, raw271 kcal

Frequently asked questions

How many calories in 100 g of Wheat germ?
100 g of Wheat germ provides 375 kcal, i.e. 1,580 kJ (FSVO data V7.1).
How much protein in 100 g of Wheat germ?
100 g provides 29.2 g of protein, i.e. 58% of the adult reference value (50 g).
Where does this food rank for zinc content?
With 18 mg per 100 g, this food ranks 1st in our zinc content ranking, out of 1,139 foods in the database with a recorded value.
What is the fat content of 100 g of Wheat germ?
100 g contains 9.5 g of fat, of which 1.8 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Wheat germ” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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