Wheat germ and wheat bran look similar, but they are not the same thing. Whole wheat kernels found in the grain head of the stalk are also the seeds that produce the plant. The whole wheat kernel is made up of three distinct parts: the endosperm, the germ and the bran. Each of these components are different in consistency and nutritional value. All three are present in whole wheat flour. The bran and the germ are removed for white flour.
Wheat Germ
The germ of the wheat kernel is the embryo, the part which produces the sprout if grown. When whole wheat kernels are milled to produce flour, the germ can be separated from the other two components, the endosperm and the bran. This is called the wheat germ and is made up of 10 percent fat, B vitamins, trace minerals, a minimal amount of high-quality protein and contains 26 calories per tablespoon. The germ makes up about 2.5 percent of the wheat kernel by weight, according to the Montana Wheat & Barley Committee.
Wheat Bran
The outer layer of the wheat kernel is called the bran. It is separated from the wheat kernel when it is milled into flour. Because it is the outside of the kernel, it is rougher and a good source of dietary fiber, supplying 6 g fiber per 1/4 cup, according to Bob's Red Mill. Bran contains approximately 13 calories per tablespoon. The bran makes up 14.5 percent of the kernel weight and contains B vitamins, vitamin E, minerals, antioxidants and phytochemicals, according to the Wheat Foods Council.
Uses
Wheat bran and wheat germ cannot be used interchangeably because of the fat content in the germ and the dietary fiber in the bran. Bran is often used to make baked goods such as bran muffins and bran bread. It can be added by the tablespoonful to cereals and other baked foods. Wheat germ is usually added to smoothies, yogurts and cooked cereals to enhance the nutrition.
Purchasing
Both wheat bran and wheat germ are available from milling companies that make flour. They are often found in health food stores and grocers with a health food section. Manufacturers such as Arrowhead Mills and Bob's Red Mill have them available for purchase online (see Resources). Wheat germ, because of the fat content, does not have as long a shelf life as bran and should be stored in a cool place or the refrigerator.
Member Comments