Grain
toasted wheat germ.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
wheat germ
SERVING
CALORIES
382
PROTEIN
29.1g
CARBS
49.6g
FAT
10.7g
FIBER
15.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories382kcal—
Protein29.1g58%
Carbohydrates49.6g18%
Fiber15.1g54%
Sugar7.8g16%
Total fat10.7g14%
Saturated fat1.8g9%
Cholesterol0mg0%
Water5.6g—
MINERALS
Sodium4.0mg0%
Potassium947mg20%
Calcium45mg3%
Iron9.1mg51%
Magnesium320mg76%
Phosphorus1146mg92%
Zinc16.7mg152%
Copper0.62mg69%
Manganese20mg868%
Selenium65µg118%
VITAMINS
Vitamin A5.0µg1%
Vitamin C6.0mg7%
Vitamin D0µg0%
Vitamin E16mg107%
Vitamin K4.0µg3%
Thiamin (B1)1.7mg139%
Riboflavin (B2)0.82mg63%
Niacin (B3)5.6mg35%
Pantothenic acid (B5)1.4mg28%
Vitamin B60.98mg58%
Folate (B9)352µg88%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup113g
1 tablespoon7.1g
1 teaspoon2.4g
1 ml0.5g
1 liter470.8g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin E, a powerful antioxidant that protects cells from damage.
- ✓Rich in B vitamins like folate, thiamin, and B6, which are crucial for energy metabolism and brain function.
- ✓Provides a good source of plant-based protein and dietary fiber, promoting satiety and digestive health.
- ✓Contains essential minerals such as zinc, magnesium, and manganese, supporting immune function and bone health.
- ✓A source of healthy unsaturated fats which can contribute to cardiovascular health.
COOKING TIPS
In the kitchen.
- 1Sprinkle over hot or cold cereal, yogurt, or fruit salads to add a nutty flavor and a nutritional boost.
- 2Incorporate into baked goods like muffins, breads, or cookies by substituting up to 1/3 of the flour with wheat germ.
- 3Use as a binder in meatballs or meatloaf, or as a crunchy coating for chicken or fish instead of breadcrumbs.
- 4Blend into smoothies or shakes to increase their protein, fiber, and nutrient content.
STORAGE
Keep it fresh.
- Due to its high oil content, wheat germ can go rancid quickly. Store it in an airtight container in the refrigerator for up to 9 months.
- For longer-term storage, place the airtight container in the freezer, where it can last for up to one year.
FAQ
Frequently asked questions.
Is toasted wheat germ healthy?
Yes, toasted wheat germ is highly nutritious. It is an excellent source of Vitamin E, a powerful antioxidant, and B vitamins like folate and thiamin, which are essential for energy metabolism and brain function.
How much protein is in toasted wheat germ?
Toasted wheat germ is very protein-dense for a grain product, containing approximately 29.1 grams of protein per 100 grams. This makes it an excellent plant-based protein supplement for adding to smoothies, yogurt, or oatmeal.
Is toasted wheat germ gluten-free?
No, toasted wheat germ is not gluten-free. As it is the embryo of the wheat kernel, it contains gluten proteins and is not suitable for individuals with celiac disease or gluten sensitivity.
Is toasted wheat germ keto-friendly?
With 49.6g of carbohydrates per 100g, it is relatively high in carbs for a strict keto diet. However, because it is typically consumed in small quantities (1-2 tablespoons) and is high in fiber, some people on low-carb diets may use it sparingly.
What does toasted wheat germ taste like?
Toasted wheat germ has a pleasant, nutty, and slightly sweet flavor. The toasting process enhances its natural aroma and provides a light, crunchy texture that complements both sweet and savory dishes.
How do you use toasted wheat germ in cooking?
It is incredibly versatile; you can sprinkle it over cereal, yogurt, and salads, or use it as a nutrient-dense breading for chicken and fish. It also works well when mixed into baked goods like muffins, breads, and pancakes.
Is toasted wheat germ vegan?
Yes, toasted wheat germ is 100% vegan. It is a plant-based ingredient derived entirely from the wheat kernel, making it a popular choice for vegans looking to increase their intake of B vitamins and minerals.
How should I store toasted wheat germ?
Due to its high content of healthy unsaturated fats, toasted wheat germ can go rancid quickly. It should be stored in an airtight container in the refrigerator or freezer to preserve its freshness and prevent spoilage.
How long does toasted wheat germ last?
When stored properly in the refrigerator, toasted wheat germ typically lasts for 6 to 9 months. If kept in the freezer, it can stay fresh for up to a year. Always check for a musty or sour smell before use.
Is toasted wheat germ good for weight loss?
It can be a helpful addition to a weight loss diet because it is high in dietary fiber and protein. These nutrients promote satiety, helping you feel full for longer and potentially reducing overall calorie consumption throughout the day.
