Know2eat

Wheat germ

Triticum aestivum

What wheat germ has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
  • 1 Insufficient
3 things to know first — allergies, interactions and intake limits

About wheat germ

The embryo of the wheat kernel, removed during white flour milling because its oil makes flour go rancid. It is the most nutrient-dense fraction of the grain by weight and is eaten as a spoonful stirred into other food. The USDA reference entry is for crude, untoasted germ.

Also known as Wheatgerm, Wheat embryo

Heart HealthMuscle & Physical Performance

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Limited evidence

Evidence is limited. Small trials of wheat germ or its policosanol and phytosterol fractions report inconsistent effects on cholesterol, and the better-designed studies tend to find less than the early ones did.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Exercise performance

Muscle & Physical Performance
Insufficient evidence

Wheat germ oil was promoted as an ergogenic aid from the 1950s onwards, and the research behind that promotion was poor and has not been replaced by anything better. There is not enough dependable evidence to support a performance effect.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Wheat germ

Ask about Wheat germ

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories360 kcal18%
Protein23.1 g46%
Total fat9.72 g12%
Carbohydrate51.8 g19%
Fibre13.2 g47%
Water11.1 g—
Fats
Saturated fat1.67 g8%
Monounsaturated fat1.36 g—
Polyunsaturated fat6.01 g—
Cholesterol0 mg0%
Linoleic acid (omega-6)5.29 g—
Vitamins
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin D0 µg0%
Thiamin (B1)1.88 mg157%
Riboflavin (B2)0.499 mg38%
Niacin (B3)6.81 mg43%
Pantothenic acid (B5)2.26 mg45%
Vitamin B61.3 mg76%
Folate281 µg70%
Vitamin B120 µg0%
Minerals
Calcium39 mg3%
Iron6.26 mg35%
Magnesium239 mg57%
Phosphorus842 mg67%
Potassium892 mg19%
Sodium12 mg1%
Zinc12.3 mg112%
Copper0.796 mg88%
Manganese13.3 mg578%
Selenium79.2 µg144%
Other measured compounds
Ash4.21 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Wheat germ, crude (USDA FoodData Central, FDC ID 168892).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • roastedReduces vitamin E and unsaturated fat quality

    Toasting extends shelf life and improves flavour but oxidises part of the vitamin E and polyunsaturated fat. Toasted germ keeps longer; crude germ starts with more of both.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Avoid

    Wheat germ contains gluten

    The germ is part of the wheat kernel and carries wheat protein. It is unsafe in coeliac disease and wheat allergy, and it appears in cereals and smoothie powders where it is easy to overlook.

  • Worth knowing

    Goes rancid quickly

    The unsaturated oil that makes wheat germ nutritious also makes it unstable. Untoasted germ oxidises within weeks at room temperature and develops a paint-like smell; it belongs in the refrigerator or freezer, and rancid germ should be discarded rather than used up.

  • Worth knowing

    Phytate and mineral absorption

    Wheat germ is phytate-rich, so a good share of the iron and zinc it contains is poorly absorbed from the same meal.