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Wheat germ is the small, oil-rich embryo of the wheat kernel, the part that would sprout into a new plant. It is sold raw or toasted as a nutty topping, and in USDA data one ounce of toasted wheat germ has about 108 calories, 8 grams of protein and 4 grams of fiber, with more than twice the Daily Value for manganese and a large share of zinc, thiamin and folate. This guide covers wheat germ nutrition per ounce, how raw and toasted compare, and what the evidence does and does not say about wheat germ benefits. It also explains how the food differs from wheat germ oil, the gluten facts, and how to store it so it does not go rancid.
Peptide Labs does not sell wheat germ or wheat germ oil. This article is general food information, not medical advice; if you have celiac disease, a wheat allergy or a digestive condition, ask your clinician or a registered dietitian how wheat foods fit your diet.
Key Takeaways
- Wheat germ is the embryo of the wheat kernel; whole wheat flour keeps it, white flour does not.
- Per ounce of toasted wheat germ, USDA lists about 108 calories, 8 grams of protein and 4 grams of fiber.
- It is unusually rich in manganese, zinc, thiamin, folate, selenium and vitamin E for a grain food.
- Wheat germ oil is a pure fat with no protein or fiber; it is not the same as the food.
- Wheat germ comes from wheat, a major food allergen, and contains gluten.
- Its oils go rancid, so extension advice is to refrigerate it once the package is open.
What wheat germ is
A wheat kernel has three parts: the bran (the outer layers), the endosperm (the starchy middle that becomes white flour) and the germ (the embryo). University of Illinois Extension describes wheat germ as simply a component of the whole grain wheat kernel. Federal standards for whole wheat flour require the natural parts of the kernel to stay in their original proportions, so the germ is still there, while white flour is made by grinding and sifting, which removes most of the bran and germ. That is why wheat germ is sold separately as a food and why our guide to whole wheat flour shows higher fiber and mineral values than white flour. The outer layers are covered in our companion guide to wheat bran.
Wheat germ nutrition per ounce
The table uses USDA FoodData Central SR Legacy entries for crude (raw) and toasted wheat germ, per 1-ounce portion, with percent Daily Value based on FDA reference amounts. Toasting removes water, so toasted wheat germ is a little more concentrated by weight. The crude entry has no vitamin E value in USDA data, so that cell is marked as not reported.
| Nutrient per 1 oz (28 g) | Wheat germ, crude (FDC 168892) | Wheat germ, toasted (FDC 173896) |
|---|---|---|
| Calories | 102 | 108 |
| Protein | 6.6 g (13% DV) | 8.3 g (16% DV) |
| Fat | 2.8 g | 3.0 g |
| Fiber | 3.7 g (13% DV) | 4.3 g (15% DV) |
| Manganese | 3.8 mg (164% DV) | 5.7 mg (246% DV) |
| Zinc | 3.5 mg (32% DV) | 4.7 mg (43% DV) |
| Thiamin | 0.53 mg (44% DV) | 0.47 mg (39% DV) |
| Folate | 80 mcg (20% DV) | 100 mcg (25% DV) |
| Selenium | 22.5 mcg (41% DV) | 18.4 mcg (34% DV) |
| Magnesium | 68 mg (16% DV) | 91 mg (22% DV) |
| Phosphorus | 239 mg (19% DV) | 325 mg (26% DV) |
| Vitamin E | Not reported | 4.5 mg (30% DV) |
| Iron | 1.8 mg (10% DV) | 2.6 mg (14% DV) |
To see how wheat germ compares with other foods for thiamin and manganese, check our lists of foods high in thiamine and foods high in manganese show where it sits among other foods. The fat in wheat germ is mostly polyunsaturated, which matters for storage.
Vitamin E: wheat germ versus wheat germ oil
Wheat germ oil is pressed from the germ and is a different product. In USDA data (FDC 171014), one tablespoon of wheat germ oil has 120 calories and 20.3 milligrams of vitamin E, which the NIH Office of Dietary Supplements lists as the top entry in its vitamin E food table, at 135% of the Daily Value. The oil has no protein and no fiber. The food, toasted wheat germ, supplies a smaller 30% of the Daily Value per ounce along with its protein, fiber and minerals. Our foods high in vitamin E list compares other sources, and vitamin E pills are covered separately in our vitamin E supplement guide.
What the evidence says about wheat germ benefits
Most of what can honestly be said about wheat germ benefits is about its nutrient content, which the USDA numbers above show. Human trials on wheat germ as a whole food are scarce, so claims beyond nutrition should be read with care.
- Nutrient density: a small portion adds protein, fiber and several minerals and B vitamins, which is why it is used as a topping for cereal, yogurt or baked goods.
- Whole grain context: the Dietary Guidelines for Americans advise that at least half of grains be whole grains, and the 2025-2030 edition says to prioritize fiber-rich whole grains. Wheat germ is one part of the whole grain rather than a whole grain on its own.
- Spermidine: a 2006 Japanese food survey listed wheat germ among polyamine-rich foods. A 12-month trial of a spermidine-rich wheat germ extract in 100 older adults found no significant change in memory performance compared with placebo, and the extract developer funded the work. Our spermidine guide has the details.
- What is missing: there is no good evidence that wheat germ changes how you feel or look, and wheat germ oil should not be seen as a food substitute for the germ itself.
Gluten, wheat allergy and celiac disease
Wheat germ is a wheat product. NIDDK explains that gluten is a protein found naturally in wheat, barley and rye, and FDA lists wheat as one of the nine major food allergens, covering every species in the genus Triticum. Under FDA’s gluten-free labeling rule, a food that contains a wheat ingredient not processed to remove gluten cannot be labeled gluten-free, so wheat germ is not a choice for people with celiac disease or a wheat allergy. NIDDK also advises against starting a gluten-free diet before testing, because it can affect the results. Our guide to foods with gluten lists other places wheat shows up.
Raw or toasted, and how to store it
Raw wheat germ has a softer texture and milder flavor; toasted wheat germ is crunchier and nuttier and works well as a topping. Because the germ holds most of the kernel’s oil, it spoils faster than flour or bran. University of Illinois Extension advises that once opened, wheat germ should be stored in the refrigerator because it can become rancid due to its fat content. If it smells off, discard it. Freezing is another common kitchen option for keeping a larger bag fresh.
Easy ways to eat wheat germ
- Sprinkle toasted wheat germ over oatmeal, yogurt or fruit; our oats guide covers that base.
- Stir a spoonful into muffin, pancake or bread batter in place of some of the flour.
- Mix it into meatball or veggie burger mixtures as a binder, or into breading for a crisp coating.
- Blend it into smoothies, where it adds body and a mild nutty taste.
Frequently Asked Questions
Is wheat germ the same as whole wheat?
No. Wheat germ is one part of the kernel. Whole wheat foods contain the germ, bran and endosperm together, while wheat germ is the germ on its own.
How much protein is in wheat germ?
USDA lists about 8.3 grams of protein per ounce of toasted wheat germ and 6.6 grams per ounce of raw wheat germ.
Does wheat germ contain gluten?
Yes. It comes from wheat, which NIDDK lists as a gluten grain, and FDA lists wheat as a major food allergen. People with celiac disease or a wheat allergy should avoid it.
Is wheat germ oil a substitute for wheat germ?
No. The oil is almost pure fat with no protein or fiber. It is very high in vitamin E in USDA data, but it does not provide the rest of the germ’s nutrients.
Does wheat germ need to be refrigerated?
University of Illinois Extension advises refrigerating it once opened, because its fat can turn rancid at room temperature.
Is raw or toasted wheat germ more nutritious?
They are similar. Toasted wheat germ has less water, so per ounce it is slightly higher in protein, fiber and most minerals in USDA data, while raw wheat germ is a little higher in thiamin and selenium.
Peptide Labs is a supplement store and does not sell wheat germ. Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Wheat Bran: Nutrition, Insoluble Fiber and Phytate Facts, Whole Wheat Flour: Nutrition, vs White Flour, and Baking Tips, Foods High in Vitamin E: USDA Values, Daily Value and Sources.