Considered as one of the top 10 healthiest foods, wheat germ is an excellent source of many essential nutrients. Explore the nutritional value as well as health & nutrition benefits of wheat germ.

Benefits Of Wheat Germ

Wheat germ is a small part of the wheat grain, known as wheat kernel or wheat berry. It is the reproductive part of the kernel, which is removed during the processing of whole-wheat grains, into white flour. Making only up to 2 or 3 percent of the entire wheat kernel, wheat germ contains 23 nutrients, and has more nutrients per ounce than any other vegetable or grain. Thus, it is counted as one of the top 10 healthiest foods that can be included in a balanced diet. It is easily available in the health stores and supermarkets, in toasted as well as fresh form. It is also used in place of flour and bread crumbs in different preparations. Read on further to know about the nutritional value of wheat germ, along with its health and nutrition benefits.
Nutritional Value of Wheat Germ
Amount of Wheat Germ: 1 cup
Total Weight of Wheat Germ: 115 g
Basic Components
26.6 g
12.8 g
4.8 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Calories From Protein
Total Carbohydrate
59.6 g
Dietary Fiber
15.2 g
Fats & Fatty Acids
Total Fat
11.2 g
Saturated Fat
1.9 g
Monounsaturated Fat
1.6 g
Polyunsaturated Fat
6.9 g
Total Omega-3 Fatty Acids
831 mg
Total Omega-6 Fatty Acids
6081 mg
2.2 mg
0.6 mg
7.8 mg
Vitamin B6
1.5 mg
323 mcg
Pantothenic Acid
2.6 mg
44.9 mg
7.2 mg
275 mg
968 mg
1026 mg
13.8 mg
14.1 mg
0.9 mg
15.3 mg
91.1 mcg
Nutrition & Health Benefits Of Eating Wheat Germ
  • Wheat germ contains antioxidant and anti-aging properties that are good for skin, nails and hair.
  • It helps in fighting against muscular disorders such as muscular dystrophy and neuron-muscular problems.
  • It lowers bad cholesterol levels and blood pressure, and promotes a healthy heart.
  • With 28% protein content, wheat germ repairs tissue damage and helps minerals and nutrients to reach our cells.
  • It helps in improving muscular energy, reflexes and utilization of oxygen during exercising.
  • Wheat germ helps in providing vitality, longevity and endurance during exercise.
  • It enables the body to adjust during stress.
  • Rich in omega-3 fatty acids, wheat germ helps in elevating mood and regulates the functioning of the nervous system.
  • It helps in preventing certain types of birth defects.
  • Since wheat germ is a good source of fiber, it improves bowel function, reduces the risk of developing heart disease and diabetes and prevents weight gain.
  • It is extremely beneficial for women, since it alleviates premenstrual symptoms and menopausal symptoms.
  • Wheat germ is one of the richest foods in vitamin B-complex that are good for metabolism and handling stress.
  • It fights colon cancer, prevents constipation and improves digestion.
  • Due to its texture and nutty, slightly sweet flavor, wheat germ is toasted and used in many recipes. It is even sprinkled on salads, soups and vegetable dishes.
  • Toasted wheat germ is used in breakfast cereals, oatmeal, pancakes and waffle mixes, smoothies, yoghurt, breads and muffin mixes, cottage cheese, homemade protein bars and casseroles.
  • It is also used as a substitute for breadcrumbs, in various recipes.
  • Since wheat germ is likely to become rancid quickly, it should be stored in an airtight container in the refrigerator, after opening.
  • For a longer shelf life, wheat germ would better be stored frozen.

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