Wheat germ was once associated with hippies and health-food fanatics, but it has since cultivated a favorable reputation in the mainstream diet. Although it's not a whole grain, wheat germ is a healthy food to add to your daily eating plan. Sprinkle it on cereal, salad or a casserole to add lots of nutritional value in just a small serving size.
Wheat Germ
Every whole grain has three components: the bran, the germ and the endosperm. When wheat is processed, the three components are separated and may or may not be recombined before products are finished and sold. Wheat germ that is removed from the whole grain is packaged and sold separately in jars or boxes. It has a nutty, slightly bitter taste when raw and a richer taste when toasted.
Nutrition Facts
According to the USDA, 1/4 cup of crude wheat germ has 104 calories, about 6.5 g protein, 2.75 g fat, 15 g carbohydrates and close to 4 g fiber. Wheat germ is completely free of cholesterol, and of its 2.75 g fat, only about 0.5 g is saturated. As the Wheat Foods Council points out, wheat germ is about 10 percent fat, so it is not quite as shelf-stable as other grain products. To prevent wheat germ from going rancid, refrigerate or freeze it.
Daily Recommendations
Wheat germ presents a nearly ideal balance between carbohydrates, protein and fat. MayoClinic.com recommends that you get about 25 percent of calories from fat, 20 percent from protein and 55 percent from carbs, which is close to the ratio that wheat germ provides. Since it is higher in fat than many other grain products, however, limit yourself to the range of 1 tbsp. to 1/4 cup of wheat germ per day. Base your grain food choices instead on whole grains that include the bran and endosperm as well as the germ for complete nutrition. According to ChooseMyPlate.gov, whole grains lower the risks of obesity, heart disease, diabetes, high cholesterol and constipation.
Considerations
It's possible to have a healthy eating plan that includes no wheat germ at all. The food is not necessary to meet nutritional requirements or to round out your eating plan. Nonetheless, wheat germ is a healthy choice. If you do eat it daily, balance it with whole grains as well as fruits, vegetables, lean proteins and low-fat or nonfat dairy to meet all of your nutritional needs.
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