Wheat germ and protein powder have vastly different nutritional profiles, but they can both serve as very healthy additions to shakes, smoothies and other supplements. Since they offer separate sets of benefits, you may want to include both in your diet rather than choosing just one or the other.
Substance
Wheat germ is a byproduct of wheat that is removed during processing. The whole grain wheat contains three components: bran, germ and endosperm, and wheat germ is often packaged and sold separately. Most protein powders are not derived from a grain but rather from dairy. The most common type, whey protein powder, is a byproduct of milk. According to the Whey Protein Institute, liquid whey is separated from curds during the cheese-making process, its lactose is removed and then it is dehydrated to end up in a powder form.
Nutrition Facts
One scoop of whey protein powder weighs about 30 g and contains a total of 110 calories. It has 2 g fat, 35 mg cholesterol, 1 g carbohydrates, 1 g sugar, no fiber and an impressive 23 g protein. Thirty grams of wheat germ is equivalent to about 1/4 cup and contains 110 calories, 7 g protein, 3 g fat, 15.5 g carbohydrates and 4 g fiber, according to the USDA.
Uses
Wheat germ and protein powder do have some overlap in how they are used. You can add both ingredients to shakes, smoothies, drink mixes or breakfast cereal, although the resulting tastes and textures will be different. Artificially sweetened protein powder may add a sugary or somewhat "chemical" taste to foods, while wheat germ will lend a nutty texture and a slightly bitter flavor. To mellow out the flavor and create a crisper texture, toast wheat germ and add it to salads, casseroles or baked goods, which aren't effective vehicles for protein powder.
Benefits
Protein powder and wheat germ each have distinct health benefits. As a lean protein, a mixable powder can supplement your diet without a lot of the calories, saturated fat, cholesterol or sodium that many high-protein products bring to the table. Getting enough protein is also critical for maintaining bone and muscle health. Wheat germ, on the other hand, is prized for its high fiber count as well as the boost of protein it provides. According to ChooseMyPlate.gov, eating more dietary fiber can help regulate weight loss and weight maintenance as well as encourage proper digestive health.
References
- NAL.USDA.gov: Nutrient Data Laboratory
- LIVESTRONG.com: Calories in Whey Protein Powder
- Whey Protein Institute; Whey Protein FAQs; 2008
- ChooseMyPlate.gov; Why Is It Important to Make Lean and Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- ChooseMyPlate.gov; Why Is It Important to Eat Grains, Especially Whole Grains?; May 31, 2011
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