Wheat germ has been around for a long time, under the brand — Kretschmer. You can still buy it today (along with a few others.) You will find it in a toasted form or a raw, unroasted form. They taste a little different — toasting brings out the nutty flavor — and health purists may prefer the raw untoasted wheat germ. But both supply protein, vitamins, minerals, and fiber. So that’s good to know.

 

What is wheat germ?


Wheat germ is the embryo part of the wheat kernel or seed. It has all the vital nutrients to produce a sprout of wheat. If you soak a wheat kernel in water and keep it moist, a sprout will emerge at the germ. This “germ” has a high concentration of nutrients to support growth. That’s why it’s good for you. When wheat kernels are milled into flour, the wheat germ is easily separated from the other parts of the flour. In this form, it’s called the raw wheat germ. It’s light-colored and flakey. When toasted, it becomes a golden brown color with a crunchy nutty flavor. Some people prefer the taste of the toasted wheatgerm.

 

Source: https://commons.wikimedia.org/wiki/File:Wheat-kernel_nutrition.png

 

Nutritional breakdown of wheatgerm

Wheat germ — toasted and untoasted — has a high concentration of folic acid, which is a necessary nutrient for all pregnant women to prevent neural-tube defects. It also contains small amounts of B vitamins, vitamin E, magnesium, iron, phosphorus, potassium, and zinc. But don’t forget the protein and fiber in wheat germ. According to the USDA Nutrient Data Lab, the nutrients for toasted and untoasted wheat germ are about the same.

2 tablespoons of Toasted Wheat Germ provide approximately:

Name Amount Unit % DV
Energy 60 kcal
Protein 4 g
Total lipid (polyunsaturated) 1 g 2%
Carbohydrate 8 g 3%
Fiber, total dietary 2 g 8%
Sugars 0 g
Calcium, Ca 10 mg
Iron, Fe 0.9 mg 6%
Magnesium, Mg 35 mg 8%
Phosphorus, P 130 mg 10%
Sodium, Na 0 mg
Zinc, Zn 1.8 mg 8%
Vitamin C, total ascorbic acid 0 mg
Thiamin 0.3 mg 20%
Folate, total 80 µg 20%
Vitamin A, mcg 130 mcg
Vitamin E 2.8 mg
Potassium 130 mg
Cholesterol 0 mg
Source: Kretschmer Toasted Wheat Germ

2 Tablespoons of Raw Wheat Germ provide approximately:

Name Amount Unit % DV
Energy 45 kcal
Protein 3 g
Total lipid (fat) 1 g 2%
Carbohydrate 5 g 2%
Fiber, total dietary 2 g 8%
Sugars, total including NLEA 2 g
Calcium, Ca 0 mg
Iron, Fe 0.721 mg 4%
Magnesium, Mg 32 mg 8%
Phosphorus, P 80 mg 8%
Sodium, Na 0 mg
Zinc, Zn 1.2 mg 8%
Vitamin C, total ascorbic acid 0 mg
Thiamin 0.11 mg 10%
Folate, total 40 µg 10%
Vitamin A, IU 0 IU
Fatty acids, total saturated 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg

Source: Bob’s Red Mill raw wheat germ

Uses for wheatgerm

I add wheat germ to my morning cereal of steel-cut oats or regular oats, or grits. I usually add a tablespoon of ground flaxseed as well. You can also sprinkle wheat germ on vegetables and raw salads,  or add raw wheat germ to recipes for muffins, cookies, and bread. When baking, it’s best to only add about 4 tablespoons to a recipe and add an extra tablespoon of water. Next time you make a smoothie, add a tablespoon of toasted or untoasted wheat germ. Try adding it to a homemade granola recipe or favorite pancake mix. Another way to get wheat germ into your diet is to add a few tablespoons to a cup of yogurt with fruit.

Storing wheatgerm

Take care when storing wheat germ because it has vital unsaturated fats that can become rancid. This is one of the reasons white flour has a long shelf-life — the wheat germ has been removed. Always check the expiration date when you purchase wheat germ and once opened, store it in the refrigerator for up to nine months. Use an air-tight glass jar, plastic bag, or container with a good seal. The raw untoasted wheat germ can become rancid quicker than the toasted variety. It should not have a musty, rancid smell.