Wheat germ
BLS 4.0 food: Wheat germ (Weizen Keim), code C114000 · cross-reference USDA FDC #168892
Per portion (10 g)
32.4 kcalenergy
2.8 gprotein
1.8 gfibre
0.83 gfat
2.5 gcarbohydrate
Verified benefits — authorised EU health claims
Wheat germ meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 35 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 35 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 35 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin E contributes to the protection of cells from oxidative stress.
✓ 15.2 mg per 100 g = 127 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal energy-yielding metabolism.
✓ 2.2 mg per 100 g = 200 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 2.2 mg per 100 g = 200 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 60 more authorised claims
Thiamine contributes to the normal function of the heart.
✓ 2.2 mg per 100 g = 200 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to normal energy-yielding metabolism.
✓ 0.47 mg per 100 g = 33 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal red blood cells.
✓ 0.47 mg per 100 g = 33 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal skin.
✓ 0.47 mg per 100 g = 33 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal vision.
✓ 0.47 mg per 100 g = 33 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the normal metabolism of iron.
✓ 0.47 mg per 100 g = 33 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the reduction of tiredness and fatigue.
✓ 0.47 mg per 100 g = 33 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 10.8 mg per 100 g = 67 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 10.8 mg per 100 g = 67 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 10.8 mg per 100 g = 67 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 10.8 mg per 100 g = 67 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to normal mental performance.
✓ 1 mg per 100 g = 17 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to the reduction of tiredness and fatigue.
✓ 1 mg per 100 g = 17 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 1.1 mg per 100 g = 79 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 1.1 mg per 100 g = 79 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 1.1 mg per 100 g = 79 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 1.1 mg per 100 g = 79 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 1.1 mg per 100 g = 79 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 20.1 µg per 100 g = 40 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 20.1 µg per 100 g = 40 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 20.1 µg per 100 g = 40 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 211 µg per 100 g = 106 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 211 µg per 100 g = 106 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 211 µg per 100 g = 106 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 211 µg per 100 g = 106 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 211 µg per 100 g = 106 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 211 µg per 100 g = 106 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 228 mg per 100 g = 61 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 228 mg per 100 g = 61 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 228 mg per 100 g = 61 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 228 mg per 100 g = 61 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 228 mg per 100 g = 61 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 951 mg per 100 g = 48 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 951 mg per 100 g = 48 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 882 mg per 100 g = 126 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 7.8 mg per 100 g = 55 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 7.8 mg per 100 g = 55 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 7.8 mg per 100 g = 55 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 7.8 mg per 100 g = 55 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 7.8 mg per 100 g = 55 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 13.8 mg per 100 g = 138 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 79.2 µg per 100 g = 144 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 79.2 µg per 100 g = 144 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 79.2 µg per 100 g = 144 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 79.2 µg per 100 g = 144 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 79.2 µg per 100 g = 144 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.7 mg per 100 g = 70 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.7 mg per 100 g = 70 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.7 mg per 100 g = 70 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.7 mg per 100 g = 70 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 16.2 mg per 100 g = 808 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 16.2 mg per 100 g = 808 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 324 kcal | 32.4 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 28.5 g | 2.8 g | BLS PROT625 · Laboratory analysis | |
| Fat | 8.3 g | 0.83 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 24.5 g | 2.5 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 2.5 g | 0.25 g | BLS SUGAR · Calculated by formula | |
| starch | 22 g | 2.2 g | BLS STARCH · Laboratory analysis | |
| Dietary fibre | 18.5 g | 1.8 g | BLS FIBT · Laboratory analysis | |
| Water | 11.7 g | 1.2 g | BLS WATER · Laboratory analysis | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 1.4 g | 0.14 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 1 g | 0.1 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 5.2 g | 0.52 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.65 g | 0.06 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.65 g | 0.06 g | BLS F18:3CN3 · Laboratory analysis | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 4.6 g | 0.46 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 4.6 g | 0.46 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 0.85 g | 0.09 g | BLS F18:1CN9 · Laboratory analysis | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 5 µg | 0.5 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 15.2 mg | 1.5 mg | 127 % | BLS VITE · Laboratory analysis |
| Vitamin K | 1.8 µg | 0.18 µg | 2 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 2.2 mg | 0.22 mg | 200 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.47 mg | 0.05 mg | 33 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 10.8 mg | 1.1 mg | 67 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 1 mg | 0.1 mg | 17 % | BLS PANTAC · Laboratory analysis |
| Vitamin B6 | 1.1 mg | 0.11 mg | 79 % | BLS VITB6 · Scientific literaturereferenceOllilainen, V.; HPLC analysis of vitamin B6 in foods.; Agricultural and Food Science in Finland; 1999 |
| Biotin | 20.1 µg | 2 µg | 40 % | BLS BIOT · Laboratory analysis |
| Folate | 211 µg | 21.1 µg | 106 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
Minerals & trace elements
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 0.7 mg | 0.07 mg | BLS NA · Laboratory analysis | |
| Potassium | 951 mg | 95.1 mg | 48 % | BLS K · Laboratory analysis |
| Calcium | 46.9 mg | 4.7 mg | 6 % | BLS CA · Laboratory analysis |
| Magnesium | 228 mg | 22.8 mg | 61 % | BLS MG · Laboratory analysis |
| Phosphorus | 882 mg | 88.2 mg | 126 % | BLS P · Laboratory analysis |
| Iron | 7.8 mg | 0.78 mg | 55 % | BLS FE · Laboratory analysis |
| Zinc | 13.8 mg | 1.4 mg | 138 % | BLS ZN · Laboratory analysis |
| Selenium | 79.2 µg | 7.9 µg | 144 % | USDA FDC 168892 |
| Copper | 0.7 mg | 0.07 mg | 70 % | BLS CU · Laboratory analysis |
| Manganese | 16.2 mg | 1.6 mg | 808 % | BLS MN · Laboratory analysis |
| fluoride | 0.14 mg | 0.01 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.67 g | 0.07 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.88 g | 0.09 g | BLS ILE · Laboratory analysis | |
| Leucine | 1.6 g | 0.16 g | BLS LEU · Laboratory analysis | |
| Lysine | 1.7 g | 0.17 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.48 g | 0.05 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.97 g | 0.1 g | BLS PHE · Laboratory analysis | |
| Threonine | 1 g | 0.1 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.31 g | 0.03 g | BLS TRP · Laboratory analysis | |
| Valine | 1.3 g | 0.13 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Riboflavin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.