This grain has 360 kcal per 100 g dry. At 9.7 g fat, it is also calorie-dense compared to flour. A tablespoon (7 g) sprinkled on yogurt adds 25 kcal and 1.6 g protein – a concentrated nutrient boost.
How should I track Wheat germ (dry)?
Wheat germ (dry) is high in zinc. The key to tracking Wheat germ (dry) is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.