Wheat germ oil
Common food
Photo: Wikipedia
Wheat germ oil is a golden, nutty-flavored oil pressed from the embryo of the wheat kernel, the most nutrient-dense part of the grain. It has a distinct, toasty aroma and a rich, slightly grassy taste that stands out from neutral cooking oils. Nutritionally, it is a powerhouse of vitamin E and polyunsaturated fats, containing zero protein, carbs, or fiber.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, nutty flavor that adds depth to dressings, smoothies, and finished dishes. It's prized as a nutrient-dense finishing oil in health-conscious cooking and traditional German cuisine.
⚠️ Watch-outs & how to enjoy it better
Its strong flavor can overpower delicate dishes, and it's not suitable for high-heat cooking due to its low smoke point. Those on blood-thinning medication should consult a doctor, as high vitamin E intake can interact with anticoagulants. Tip: Use it cold or drizzle it over finished dishes, and start with a small teaspoon to assess tolerance.
Key benefits
- Excellent source of vitamin E (alpha-tocopherol), a potent antioxidant.
- High in polyunsaturated fats, including omega-6 and omega-3 fatty acids.
- Contains phytosterols, which may help support healthy cholesterol levels.
- Rich in octacosanol, a compound studied for its potential role in physical performance.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Wheat germ oil is one of the richest natural sources of octacosanol, a long-chain fatty alcohol that was famously studied in the 1960s as a potential ergogenic aid for Olympic athletes.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 884 kcal |
| Protein | 0.00 g |
| Total lipid (fat) | 100 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 |
| 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 |
| 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) | 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 |
Amino acid profile (per 100g)
Estimated from Wheat germ, crude — USDA does not publish this profile for Wheat germ oil.
| 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
Can I cook with wheat germ oil?
It's not recommended for frying or high-heat sautéing due to its low smoke point (around 130°C / 266°F). It's best used as a finishing oil or in cold applications like dressings.
How should I store it?
Due to its high polyunsaturated fat content, it's prone to oxidation. Store it in a dark, airtight bottle in the refrigerator and use it within a few months.
Is it the same as wheat oil?
No. 'Wheat oil' is a broader term that can refer to oil from any part of the wheat kernel. Wheat germ oil is specifically extracted from the nutrient-rich germ embryo.
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.