Wheat Germ Crude: A Nutritional Powerhouse
Wheat germ, a nutritious component of the wheat kernel, is often considered a superfood due to its remarkable nutrient profile. Rich in proteins, vitamins, and minerals, it offers numerous health benefits. Here’s a comprehensive look at the nutritional content of crude wheat germ.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 360 kcal |
| Protein | 23.15 g |
| Total Fat | 9.72 g |
| Saturated Fats | 1.665 g |
| Carbohydrates | 51.8 g |
| Dietary Fiber | 13.2 g |
| Sugar | 0.0 g |
| Calcium | 39.0 mg |
| Iron | 6.26 mg |
| Magnesium | 239 mg |
| Phosphorus | 842.0 mg |
| Potassium | 892.0 mg |
| Sodium | 12.0 mg |
| Zinc | 12.29 mg |
| Copper | 0.796 mcg |
| Manganese | 13.301 mg |
| Selenium | 79.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 1.882 mg |
| Riboflavin (Vitamin B2) | 0.499 mg |
| Niacin (Vitamin B3) | 6.813 mg |
| Vitamin B6 | 1.3 mg |
| Folate | 281.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Wheat germ is a natural product derived from wheat, so it contains gluten, which can be problematic for those with celiac disease or gluten sensitivity. It is important to check labels for cross-contamination, especially for those with allergies to wheat or gluten.
Dietary Preferences:
- High in Protein: Wheat germ is an excellent source of plant-based protein, making it a great addition to vegetarian or vegan diets.
- Rich in Fiber: With over 13g of dietary fiber per 100g, it promotes digestive health and helps maintain healthy cholesterol levels.
- Gluten-Free Alternatives: While wheat germ contains gluten, those seeking gluten-free options can explore other nutrient-rich grains such as quinoa or millet.
- High in Micronutrients: Wheat germ is packed with essential vitamins and minerals like magnesium, phosphorus, and B vitamins, which support energy production and metabolism.
Usage Tips:
Wheat germ can be sprinkled on top of cereals, blended into smoothies, or used as an ingredient in baked goods like muffins, breads, and cookies. It can also be mixed into yogurt or oatmeal for a nutritional boost. For savory applications, try adding it to soups or as a topping for salads.
Conclusion:
Wheat germ is a nutritional powerhouse that brings a wealth of benefits to the table. Whether you’re looking to increase your protein intake, boost your fiber consumption, or add essential micronutrients to your diet, this humble ingredient is an easy addition to many meals. With its versatile usage and health benefits, wheat germ is sure to become a staple in your culinary repertoire.
