Even though wheat germ is available in the cereal aisle of most grocery stores, it's not commonly found on the average shopping list. But this powerhouse of nutrition deserves your attention. Just one small serving of wheat germ provides a substantial amount of complete protein, vitamins and essential minerals.
Definition
The germ is the small part inside a kernel of wheat that germinates and grows. Its job is to nourish the growing grain, so the wheat germ is packed with nutrients.
Basic Nutrition
Wheat germ is is not usually eaten in large amounts, so this article uses nutrition information for a serving size that equals two tablespoons of natural, unprepared wheat germ. Even using such a small serving, wheat germ is an excellent source of many nutrients, including protein. It provides 6.5 grams, or 13 percent of the recommended daily value of protein. It also provides high-quality protein that includes all the essential amino acids. It also supplies 3.7 grams, or 15 percent of the daily value of dietary fiber. All this nutrition comes with only 101 calories, 4 percent of the daily value (DV) of fats, and 5 percent DV of carbohydrates.
Vitamins
Wheat germ is a great source for most of the B vitamins, especially thiamin (35 percent DV), folate (20 percent DV), vitamin B6 (18 percent DV), and niacin (10 percent DV). Wheat germ has 8 percent of the daily value of riboflavin and 6 percent of pantothenic acid.
Minerals
Manganese is plentiful in wheat germ, providing 186 percent DV of this mineral in a serving. Wheat germ also contains a great amount of most of the essential minerals, providing selenium (32 percent DV), phosphorus (24 percent DV), zinc (23 percent DV) and magnesium (17 percent DV). You'll also obtain 11 percent of the daily value of copper, 10 of iron, 7 of potassium, and 1 percent of calcium. It doesn't provide any sodium, which is important for those who are watching their salt consumption.
Natural Vs. Prepared
One prominent company sells prepared (toasted) wheat germ in jars in the cereal aisle. A comparison of prepared to natural wheat germ shows that the daily values for most nutrients differ by no more than 2 percent. The prepared wheat germ has a little more phosphorus, zinc and riboflavin (5 to 7 percent DV more) but it had significantly more folate (47 percent compared to 20 percent).
Uses
There are many different ways to work wheat germ into your normal diet. Toasted wheat germ adds great texture and flavor to vanilla yogurt. It can be sprinkled into soups and stews or added to salad dressings. You can mix it with hot cereal or toss it into cookie dough before baking. Depending on the recipe, you can also use it to replace a small amount of flour.
Member Comments