Wheat germ oil is produced by extracting oil from the tiny germ found inside a wheat kernel. The oil extracted has a strong nutty flavor, and is relatively expensive. It is particularly oily and has a tendency to perish easily. Although it is derived from wheat, wheat germ oil contains very little of the gluten protein that causes allergic reactions in gluten-sensitive individuals.
Nutrition Data
According to the USDA standard nutrient database, wheat germ oil is 100 percent fat, with 884 calories in every 100 g of oil. There is no protein, carbohydrate, sugars or dietary fiber present in the oil. A standard tablespoon of wheat germ oil provides 120 calories and 13.6 g of fat. There are very few vitamins or minerals in wheat germ oil. A tablespoon provides 20.3 mg of vitamin E and 3.4 mcg of vitamin K.
Benefits
The types of fats present in wheat germ oil are, overall, healthier than those in comparable cooking fats such as butter or lard. Less than 19 percent of wheat germ oil, by weight, is saturated fat. The monounsaturated fat content of wheat germ oil is some 15.1 percent -- polyunsaturated fats make up 61.7 percent of the oil. According to the online medical encyclopedia MedlinePlus, polyunsaturated fats are more beneficial to your body than saturated fats such as butter or shortening. Another nutritional benefit of wheat germ oil is that it contains no cholesterol. Wheat germ oil also has a very high concentration of vitamin E.
Disadvantages
The high calorie and fat content of wheat germ oil make it important for you to practice portion control when using the oil in your cooking or food preparation. Even a single tablespoon of wheat germ oil contains 120 calories -- 6 percent of your daily calorie intake, assuming a 2,000-calorie limit for a healthy adult. Too many calories overall, or too much fat daily, will likely cause you to gain weight, as your body will store excess fat and calories that are not used through metabolism and exercise.
Considerations
The nutritional data provided by the USDA represents only average values for wheat germ oil. The composition of a particular bottle of oil may vary according to the type of wheat germ used, and the method of oil production. Some brands of wheat germ oil have added vitamins. However, the nutritional profile of wheat germ oil does not include sufficient vitamins or protein to qualify the oil as a food of above-minimal nutritional value, according to the Centers for Disease Control and Prevention. Wheat germ oil should be consumed in moderation, as part of a balanced diet that also contains sufficient protein and other nutrients.
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