Wheat germ, crude
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Wheat germ is the nutrient-dense embryo of the wheat kernel, the part that would sprout into a new plant. It has a distinctly nutty, toasty flavor and a slightly chewy, granular texture that adds substance to foods. Packed with protein, fiber, and B vitamins, it's a powerhouse ingredient that elevates the nutritional profile of any dish it's added to.
Calorie split: 24% protein · 54% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love wheat germ for its ability to add a satisfying, nutty crunch and a deep, toasty flavor to everything from breakfast cereals to baked goods. It's a simple, versatile way to boost the nutrition of everyday meals without drastically changing their taste.
⚠️ Watch-outs & how to enjoy it better
The strong, nutty flavor can be overpowering if used in excess, and its high fiber content may cause digestive discomfort (gas, bloating) for those not accustomed to it. To counteract this, start with small portions (1-2 tablespoons) and gradually increase intake. Pairing it with healthy fats or proteins can also help mitigate any blood sugar impact and improve nutrient absorption.
Key benefits
- Excellent source of plant-based protein (23g per 100g).
- High in dietary fiber (13.2g per 100g) for digestive health.
- Rich in essential minerals like magnesium and zinc.
- Contains vitamin E, a potent antioxidant.
- Provides sustained energy from complex carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Wheat germ is so nutrient-rich that it was once considered a 'waste product' in flour milling, but it's now recognized as a superfood and is often sold separately to preserve its delicate fats from going rancid.
Full nutrition (USDA data · scales with serving)
| Water | 11.1 g |
| Energy | 360 kcal |
| Energy | 1506 kj |
| Protein | 23.1 g |
| Total lipid (fat) | 9.7 g |
| Ash | 4.2 g |
| Carbohydrate, by difference | 51.8 g |
| Fiber, total dietary | 13.2 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 6.3 mg |
| Magnesium, Mg | 239 mg |
| Phosphorus, P | 842 mg |
| Potassium, K | 892 mg |
| Sodium, Na | 12.0 mg |
| Zinc, Zn | 12.3 mg |
| Copper, Cu | 0.80 mg |
| Manganese, Mn | 13.3 mg |
| Selenium, Se | 79.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.9 mg |
| Riboflavin | 0.50 mg |
| Niacin | 6.8 mg |
| Pantothenic acid | 2.3 mg |
| Vitamin B-6 | 1.3 mg |
| Folate, total | 281 ug |
| Folic acid | 0.00 ug |
| Folate, food | 281 ug |
| Folate, DFE | 281 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.3 g |
| Fatty acids, total polyunsaturated | 6.0 g |
| PUFA 18:2 | 5.3 g |
| PUFA 18:3 | 0.72 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 0.97 g |
| Isoleucine | 0.85 g |
| Leucine | 1.6 g |
| Lysine | 1.5 g |
| Methionine | 0.46 g |
| Cystine | 0.46 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.70 g |
| Valine | 1.2 g |
| Arginine | 1.9 g |
| Histidine | 0.64 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
FAQ
What is wheat germ?
Wheat germ is the embryo of the wheat kernel, the part that would sprout into a new plant. It's a byproduct of the flour milling process and is highly nutritious, containing protein, fiber, and vitamins.
How do I use wheat germ in cooking?
Wheat germ can be sprinkled on yogurt, oatmeal, or salads; mixed into smoothies or baked goods like muffins and bread; or used as a coating for meats or vegetables. It's versatile and adds a nutty flavor and texture.
Is wheat germ gluten-free?
No, wheat germ is derived from wheat and contains gluten. It should be avoided by individuals with celiac disease or gluten sensitivity.
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 3.60 kcal/g · 26% calories from protein · 13.2 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-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.