Wheat Germ: A Healthy Addition to Your Diet

wheat-fieldWhat is Wheat Germ?

Wheat germ is the most vitamin and nutrient rich part of the wheat kernel.  The germ is the part of the wheat kernel called the embryo.

The embryo sprouts and grows into a new plant.  The rich vitamins and nutrients that are present in the embryo provides nourishment for the new plant.

Although the wheat germ is the most vitamin and nutrient rich part of the wheat kernel, it gets stripped away during the refining process of white flour.

You would think that the manufacturers would keep the best part, but they do not.  Instead, they leave it out because it helps them store the white flour longer.  Leaving the wheat germ would cause the product to go rancid, because the germ has oils.

Nutrition Facts About Wheat Germ

Wheat germ is nutrient rich which helps the new wheat plant grow.  Below is a list of the nutrition facts taken from the Kretschmer Original Toasted Wheat Germ label:

Serving Size 2 Tablespoons (14g)

  • Calories 50 | Calories from Fat 10
  • Total Fat 1.5g – 2% Daily Value (DV)
  • Saturated Fat 0g
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 0g
  • Cholesterol 0mg - 0% DV
  • Sodum 0mg - 0% DV
  • Potassium 150mg – 4% DV
  • Total Carbohydrates 7g – 2% DV
  • Dietary Fiber 2g – 7% DV
  • Sugars 1g
  • Protein 4g

Vitamin A 0% | Vitamin C 0% | Calcium 0% | Iron  6% | Vitamin E 20% | Thiamin 15% | Folic Acid 20% | Phosphorus 15% | Magnesium 10% | Zinc 10%

Percent Daily Values are based on a 2,000 calorie diet.

Ways to Use Wheat Germ

Wheat germ is easy to add to your diet and it does not take much.

Add wheat germ to the following:

  • smoothies
  • oatmeal
  • cereal
  • yogurt
  • muffins
  • pancakes
  • casserols
  • baked goods

Wheat Germ Warning

If you have wheat allergies or are sensitive to wheat, then you should stay away from wheat germ.

If you are sensitive to foods that are high in oxalates, wheat germ has 10 mg of oxalic acid per tablespoon.

Wheat germ needs refrigeration because the nutrients in the wheat germ is sensitive to damage and can go rancid.


Image courtesy of Suat Eman / FreeDigitalPhotos.net

2 Comments Wheat Germ: A Healthy Addition to Your Diet

    1. Evelyn Parham

      Hey Kymberly!

      You’re welcome! The jar that I have, Kretschmer brand says it on the jar, but it is very easy to not see it. I hope it hasn’t gone bad for your hubby.

      Take care,


Comments are closed.