Wheat Germ

Overview

Wheat germ is the embryo fraction of the wheat kernel and is often used as a concentrated additive rather than a standalone staple food. It is notable for contributing vitamin E, choline, and other micronutrients associated with the germ fraction of grains.

In practical use, nutrient impact depends strongly on form (raw/toasted wheat germ vs wheat germ oil vs mixed products). Within the BRAIN Diet framework, wheat germ is best treated as a concentrated ingredient used in small amounts within broader meal patterns.

Key Nutritional Highlights

• Concentrated source of vitamin E and choline relative to many grain-derived ingredients.
• Often used in small quantities to fortify meals with micronutrient density.
• Nutritional profile varies substantially by product form (wheat germ vs wheat germ oil).
• Best interpreted as an ingredient-level enhancer rather than a staple carbohydrate base.

Food Context

Synergies

• Can complement other dietary choline sources (e.g. eggs, fish, soy foods) in plant-forward patterns.

Sourcing

• Store refrigerated to prevent rancidity

Preparation

• Add to porridge, yogurt bowls, or baking in modest amounts.
• Store refrigerated after opening to limit oxidation and rancidity.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	857.1 kcal	—
Protein	0 g	—
Total fat	97.1 g	—
Saturated fat	18.6 g	—
Carbohydrates	0 g	—
Fibre	0 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0 mg	0%
Zinc	0 mg	0%
Magnesium	0 mg	0%
Selenium	0 µg	0%
Calcium	0 mg	0%
Potassium	0 mg	0%
Choline	19.3 mg	3.5%
Folate	0 µg	0%
Vitamin B12	0 µg	0%
Vitamin B6	0 mg	0%
Vitamin E	145 mg	966.7%
Vitamin K	24.3 µg	20.3%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Oil, wheat germ, FDC ID 171014, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

3 substances in this food

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin E (Tocopherols/Tocotrienols)

Lipid-phase antioxidant; protects PUFA (DHA) in membranes

Vitamin K

References

[1] Choline as a practical nutrient target in dietary patterns Derbyshire 2023

[2] Vitamin E antioxidant network context Packer et al. 1997