The germ of the wheat kernel contains the sprouting section of the seed. The germ is removed from the wheat kernel because its fat content limits shelf-life. Wheat germ can be purchased separately and added to your baked goods or cooked cereals. Wheat germ is a good source of fiber, vitamins and minerals.
Serving Size and Calories
Wheat germ is typically used in small quantities. A 28-g serving, or about 2 tbsp., of wheat germ contains 101 calories.
Carbohydrates and Fiber
Each 28-g serving of wheat germ contains 14 g of carbohydrate and 4 g of fiber. Fiber is a type of carbohydrate your body cannot digest. It improves bowel function, lowers blood cholesterol and aids in hunger control. Healthy adult women need 21 to 25 g of fiber a day, and healthy adult men need 30 to 38 g of fiber a day.
Protein
Wheat germ is a good source of protein with 6.5 g per 28 g serving. It contains more protein than a slice of whole wheat bread, with 3 g of protein. A healthy balanced diet should contain 10 to 35 percent of its calories from protein.
Fat
The fat content in wheat germ makes it less shelf stable, according to the Wheat Foods Council. A 28g serving of wheat germ contains 2.7 g of total fat, 0.5 g of saturated fat, 0.4 g of monounsaturated fat and 1.7 g of polyunsaturated fat. Fat provides energy and helps you absorb fat soluble vitamins. For heart health, most of your fat should come from monounsaturated and polyunsaturated fats.
Iron
A 28-g serving of wheat germ contains 1.75 mg of iron. Including adequate intakes of iron in your diet can help prevent a deficiency. Healthy adult men and women over the age of 51 need 8 mg of iron a day, and healthy women between the ages of 19 and 50 need 18 mg of iron day. When eating wheat germ, include vitamin C rich foods, such as orange juice, tomatoes or peppers, to enhance the absorption of iron.
Zinc
Wheat germ is also a good source of zinc. One serving contains 3.4 mg. Healthy adult men need 11 mg of zinc a day, and healthy adult women need 8 mg of zinc a day. Zinc supports your immune system, promotes wound healing and is an important mineral for growth and development.
Folate
Both men and women need 400 mcg of folate a day. Folate is a B vitamin needed to produce and maintain new cells. Adequate intake of folate is especially important for women of childbearing age because it prevents neural tube defects in children.
References
- U.S. Department of Agriculture Nutrient Database: Wheat Germ
- Wheat Foods Council: What Is Wheat?
- McKinley Health Center: Macronutrients: The Improtance of Carbohydrate, Protein and Fat
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- Office of Dietary Supplements: Zinc
- Office of Dietary Supplements: Iron
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