17 Fit Food calories Grains, legumes and flour
Wheat germ calories and nutrition facts
Wheat germ: 375 kcal per 100 g, protein 27.2 g, fat 9.5 g, carbs 35.1 g. 1 tbsp (7 g): 26 kcal.
Sold toasted or raw in jars, wheat germ – the tiny embryo of the wheat kernel – is sprinkled over yogurt, cereal and smoothies or added to baking. It has about 375 kcal per 100 g, so a 7 g tablespoon adds around 26 kcal; it’s high in protein and fiber and rich in vitamin E, thiamin and zinc. Keep the jar in the fridge once opened, as its oils turn rancid.
- High in protein
- High in fibre
- Very low salt
- High in manganese
- Protein 29%
- Fat 23%
- Carbs 37%
- Other 11%
In everyday portions
- 1 tbsp ≈ 7 g 26 kcal P 1.9 · F 0.7 · C 2.5 g
- Typical serving · 15 g 56 kcal P 4.1 · F 1.4 · C 5.3 g
- 100 kcal is 27 g this much of it gives 100 kcal
- 20 g of protein is 75 g this much to eat for 20 g of protein
- Energy density Medium 3.8 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 375 kcal 1,569 kJ 19%
- Protein 27.2 g 54%
- Fat 9.5 g 14%
- Carbs available, without fibre 35.1 g 14%
- Fibre 16.3 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 29%
- Fat 23%
- Carbs 37%
- Other 11%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1.9 µg <1%
- Vitamin D 0.125 µg 2%
- Vitamin E 10.2 mg 85%
- Vitamin K 2.9 µg 4%
- Vitamin C 0.25 mg <1%
- Vitamin B1 thiamin 1.3 mg 120%
- Vitamin B2 riboflavin 0.14 mg 10%
- Vitamin B3 niacin 1.7 mg 10%
- Vitamin B5 pantothenic acid 1.4 mg 22%
- Vitamin B6 0.83 mg 59%
- Folate B9 143 µg 72%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 990 mg 50%
- Calcium 54 mg 7%
- Phosphorus 1,000 mg 143%
- Magnesium 250 mg 67%
- Iron 8.9 mg 64%
- Zinc 14 mg 140%
- Copper 0.78 mg 78%
- Manganese 17 mg 850%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 7.2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Very low salt
- High in manganese
- High in phosphorus
- High in zinc
- High in vitamin B1
- High in vitamin E
- High in copper
- High in folate
- High in magnesium
- High in iron
- High in vitamin B6
- High in potassium
- Source of vitamin B5
- Source of selenium
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 84% More calories than 84% of grains, legumes and flours.
- 98% More protein than 98% of grains, legumes and flours.
- 96% More fibre than 96% of grains, legumes and flours.
- 99% More manganese than 99% of grains, legumes and flours.
- 98% More phosphorus than 98% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Split peas 364 kcal
- Chickpea flour 387 kcal
- Oat flour 404 kcal
- Quinoa 368 kcal
- Oat bran 246 kcal
- Oats 379 kcal
More in Grains, legumes and flour
- Vital wheat gluten 370 kcal
- Muesli 370 kcal
- Kidney beans 127 kcal
- Millet 119 kcal
- Pearl barley 123 kcal
- Semolina 360 kcal
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Where these numbers come from
ANSES-CIQUAL (France), code 9660.
Carbs are available carbohydrates, without fibre, as on EU labels.