Oil, wheat germ
Whole food · Fats and Oils
Photo: Wikipedia
Wheat germ oil is a golden, nutty liquid pressed from the embryo of the wheat kernel, the most nutrient-dense part of the grain. It has a rich, slightly grassy flavor with a smooth, viscous texture that coats the palate. It's a concentrated source of Vitamin E and healthy fats, offering a potent nutritional boost in just a small amount.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love it for its distinct, nutty depth that elevates dressings, smoothies, and baked goods. It's prized in health-conscious circles as a versatile way to add a concentrated dose of nutrients and flavor without overwhelming a dish.
⚠️ Watch-outs & how to enjoy it better
Its strong, wheaty flavor can be overpowering if used liberally. It's also highly perishable and should be stored in the refrigerator to prevent rancidity. For those with wheat allergies or celiac disease, it must be avoided. To counteract its potent taste, use it as a finishing oil in small drizzles or blend it into strong-flavored sauces or smoothies.
Key benefits
- Exceptionally high in Vitamin E (alpha-tocopherol), a powerful antioxidant.
- Rich in heart-healthy polyunsaturated and monounsaturated fats.
- Contains plant-based omega-3 fatty acids (alpha-linolenic acid).
- A good source of phytosterols, which may support healthy cholesterol levels.
- Provides a natural source of B vitamins and minerals like magnesium.
🌍 Where it's eaten
💡 Did you know?
Wheat germ oil has one of the highest natural concentrations of Vitamin E of any food, with a single tablespoon providing over 100% of the recommended daily value.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 884 kcal |
| Energy | 3699 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 20.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 149 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 24.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 18.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 16.6 g |
| SFA 18:0 | 0.50 g |
| Fatty acids, total monounsaturated | 15.1 g |
| MUFA 16:1 | 0.50 g |
| MUFA 18:1 | 14.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 61.7 g |
| PUFA 18:2 | 54.8 g |
| PUFA 18:3 | 6.9 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 553 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
What does wheat germ oil taste like?
It has a pronounced nutty, slightly grassy, and toasty flavor, similar to whole wheat bread but more concentrated and oily.
Can I cook with wheat germ oil?
It's not ideal for high-heat cooking due to its delicate fats and low smoke point. It's best used as a finishing oil, in dressings, or added to foods after cooking to preserve its nutrients and flavor.
How should I store it?
Due to its high unsaturated fat content, it can go rancid quickly. Always store it in a dark, airtight container in the refrigerator, where it will keep for several months.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 8.84 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.