Cratox AI
Wheat germ - nutritional information
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Wheat germ

🔥 382 Calories
💪 29.1g Protein
⚡ 49.6g Carbohydrates
🥑 10.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Wheat germ
Energy density
Dense
382 kcal per 100g
Macro energy profile
Carb-led
28% Protein · 48% Carbohydrates · 23% Fat
Glycemic profile
Low GI
GI 30 · GL 8
Notable signals
Very high in proteinVery high in fiberLow in sodiumUSDA data

Nutritional Information

382
kcal/100g
Protein
29.1g
Carbohydrates
49.6g
Fat
10.7g
Glycemic Index:
30

About Wheat germ

Wheat germ is the nutrient-rich embryo of the wheat kernel, a vital component that contributes to the growth of the wheat plant. It is commonly extracted during the milling process of whole wheat flour, ensuring that it retains a high concentration of essential nutrients. Wheat germ has a long history of use in various cuisines around the world, often praised for its health benefits and versatility in cooking. This small yet powerful ingredient can be easily incorporated into a variety of dishes, making it a popular choice among health-conscious individuals. Nutritionally, wheat germ is a powerhouse, packed with protein, fiber, vitamins, and minerals. It contains approximately 29.10g of protein per 100g, making it an excellent source for muscle building and repair. Additionally, it is rich in healthy fats, including omega-3 and omega-6 fatty acids, contributing to heart health. With a relatively low glycemic index, wheat germ is suitable for maintaining stable blood sugar levels, making it a fantastic option for those seeking to enhance their overall nutrition. Its versatility allows it to be easily added to smoothies, baked goods, cereals, and salads, enriching meals with its nutty flavor and crunchy texture.

Health Benefits

Supports muscle growth and repair due to its high protein content.
Rich in vitamin E, which acts as an antioxidant protecting cells from damage.
Helps improve digestion with a good amount of dietary fiber.
May aid in weight management by promoting satiety.
Provides essential fatty acids that support heart health.
Contributes to healthy skin and hair due to its nutrient-rich profile.
Supports immune function with its array of vitamins and minerals.
May help regulate cholesterol levels, promoting cardiovascular health.
Contributes to bone health due to its mineral content, including magnesium.
Can enhance energy levels, making it a great addition to pre-workout meals.

Recommended Food Pairings

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Wheat germ with yogurt: Adds texture and increases protein content in breakfast.
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Smoothies with wheat germ: Boosts nutrition without altering flavor.
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Baked goods incorporating wheat germ: Enhances fiber and nutrient profile.
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Salads topped with wheat germ: Adds crunch and nutritional value.
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Soups with wheat germ: Thickens and enriches the soup's nutrient density.

How to Consume

Serving size
30g (approximately 2 tablespoons)
Frequency
3-4 times per week
  • •Sprinkle on oatmeal or yogurt for added nutrition.
  • •Blend into smoothies for a protein boost.
  • •Incorporate into bread or muffin recipes.
  • •Mix with salads for a crunchy texture.
  • •Stir into soups or stews as a thickening agent.

Selection & Storage

How to choose:

  • ✓Select wheat germ that is stored in airtight containers to ensure freshness.
  • ✓Check for a nutty aroma, indicating freshness and quality.
  • ✓Avoid products with added sugars or preservatives.
  • ✓Choose organic options when available for optimal nutrient retention.
Storage
Store in a cool, dry place away from sunlight, ideally in the refrigerator to maintain freshness.
Shelf life
Refrigerated, wheat germ can last up to 6 months; frozen, it can last up to 1 year.

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid wheat germ.
  • ⚠️People with allergies to wheat or related grains should also refrain from consuming it.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Always consult a healthcare provider when making significant dietary changes.

Frequently Asked Questions

How many calories does Wheat germ have?

Wheat germ contains approximately 382 calories per 100g, making it a dense source of energy packed with nutrients.

Is Wheat germ healthy?

Yes, wheat germ is considered very healthy as it is rich in protein, vitamins, minerals, and antioxidants. It supports overall health, including heart health, digestive health, and muscle repair.

How should Wheat germ be stored?

Wheat germ should be stored in an airtight container in a cool, dry place or in the refrigerator to maintain its freshness. It can also be frozen for longer shelf life.

What are the benefits of eating Wheat germ?

Eating wheat germ provides numerous health benefits, including improved digestion, muscle repair, and enhanced energy levels, thanks to its rich nutrient profile.

How much Wheat germ can I eat per day?

A recommended daily intake of wheat germ is about 30g, which can be easily incorporated into meals several times a week.

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