Wheat Germ

wheat-germWheat germ is a good source of fiber and contains several essential nutrients including Vitamins, minerals and essential fatty acids.

What is Wheat Germ?

wheat-germ-diagramWheat germ is the reproductive part of the wheat that germinates to grow into a plant (embryo of the seed). It is normally left out when wheat is processed into white flour though it’s the most vitamins and minerals rich part of the wheat kernel.

Wheat Germ Nutrition

Wheat germ contains fiber, protein, Vitamins, minerals and essential fatty acids that are beneficial to our body.

Wheat Germ Nutritional value per 100 g (3.5 oz)
Energy 382 kcal
Carbohydrates 49.6 g
Sugars 7.8 g
Dietary fiber 15.1 g
Fat 10.7 g
Saturated 1.83 g
Monounsaturated 1.5 g
Polyunsaturated 6.62 g
Protein 29.1 g
Thiamin (B1) 1.67 mg
Riboflavin (B2) 0.82 mg
Niacin (B3) 5.59 mg
Vitamin B-6 0.978 mg
Folate (B9) 0.352 mg
Vitamin A 103 IU
Vitamin C 6 mg
Vitamin E (alpha-tocopherol) 15.99 mg
Vitamin K (phylloquinone) 0.004 mg
Trace metals
Calcium 45 mg
Iron 9.09 mg
Magnesium 320 mg
Phosphorus 1146 mg
Potassium 947 mg
Sodium 4 mg
Zinc 16.67 mg


Wheat Germ Benefits

– Prevents cardiovascular diseases.

– Protects against cancer.

– Promotes brain health.

– Curbs free radical damage.

– Increases metabolism rate.

– Reduces chance of diabetes.

– Boosts immune system.

– Aids muscle development.

– Increases stamina.

– Helps in wound healing.

How to Eat Wheat Germ

Wheat germ can be easily added into any meals. Below are some of the ways to eat wheat germs.

1. Replace flour when baking muffins, pancakes and other baked goods.

2. Stir wheat germ into oatmeal (one tablespoon is recommended for each meal).

3. Use wheat germ to replace granola on yogurt or cereal.

4. Add wheat germ to smoothies, milkshakes and protein shakes before blending.

5. Use wheat germ in place of breadcrumbs in meatloaf, casseroles and baked chicken.

6. Mix wheat germ into dessert toppings for desserts like fruit crumble and apple pies.

7. Bake wheat germ into dessert.


Wheat germ contains gluten, thus do not consume wheat germ or wheat germ extract if you are gluten intolerant.

Wheat germ is high in calories, thus if intake of other daily calories is not monitored, we might take too much calories for the good of our body.

Where to Buy Wheat Germ?

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