Wheat Germ (Toasted, Plain) – Nutritional Breakdown
Wheat germ is a powerhouse of essential nutrients, offering a rich profile of proteins, healthy fats, fiber, and a variety of vitamins and minerals that contribute to a balanced diet. Often overlooked, this nutritious food component is an excellent addition to breakfast cereals, smoothies, baked goods, and even savory dishes. Below is a detailed look at the nutritional content of toasted wheat germ:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 382 kcal |
| Protein | 29.1 g |
| Total Fat | 10.7 g |
| Saturated Fat | 1.83 g |
| Carbohydrates | 49.6 g |
| Fiber | 15.1 g |
| Sugar | 7.8 g |
| Calcium | 45 mg |
| Iron | 9.09 mg |
| Magnesium | 320 mg |
| Phosphorus | 1146 mg |
| Potassium | 947 mg |
| Sodium | 4 mg |
| Zinc | 16.67 mg |
| Copper | 0.62 mcg |
| Manganese | 19.956 mg |
| Selenium | 65 mcg |
| Vitamin C | 6 mg |
| Thiamine (B1) | 1.67 mg |
| Riboflavin (B2) | 0.82 mg |
| Niacin (B3) | 5.59 mg |
| Vitamin B6 | 0.978 mg |
| Folate | 352 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 5 mcg |
| Vitamin E | 15.99 mg |
| Vitamin D2 | 0 mcg |
Health Benefits and Dietary Information
Allergen Information: Wheat germ contains gluten and should be avoided by individuals with gluten intolerance or celiac disease.
Dietary Preferences: Wheat germ is a fantastic source of plant-based protein and fiber, making it suitable for vegetarian and vegan diets. It is also an excellent option for individuals seeking a nutrient-dense food to add to their meals.
Rich in Protein and Fiber: With 29.1 grams of protein and 15.1 grams of fiber per 100g serving, wheat germ is ideal for those looking to maintain muscle mass and digestive health. The combination of protein and fiber also helps in promoting a feeling of fullness, which may be beneficial for weight management.
Packed with Essential Vitamins and Minerals: Wheat germ is a great source of vitamins and minerals like magnesium, phosphorus, and zinc, which support various body functions, including bone health, immune function, and energy production. Its high folate content is particularly beneficial for women during pregnancy.
Good Source of Healthy Fats: Although it contains fats, wheat germ primarily offers unsaturated fats, which are considered beneficial for heart health. These healthy fats contribute to overall well-being when consumed in moderation.
Rich in Antioxidants: Wheat germ contains significant levels of vitamin E, an antioxidant that plays a vital role in protecting cells from oxidative damage, promoting skin health, and supporting the immune system.
How to Incorporate Wheat Germ into Your Diet
Wheat germ can be used in a variety of ways to boost the nutritional value of your meals:
- In Breakfast Foods: Stir into yogurt, smoothies, or sprinkle over your favorite cereal or oatmeal for an added crunch and nutrient boost.
- In Baking: Add wheat germ to muffins, pancakes, cookies, and bread to enrich them with extra fiber and protein.
- In Savory Dishes: Mix into salads, soups, or use as a coating for meats or vegetables to enhance texture and flavor.
- As a Topping: Sprinkle over fruit salads, granola, or even roasted vegetables for added nutrition.
Conclusion
Toasted wheat germ is a versatile and nutrient-rich ingredient that can easily be incorporated into a variety of dishes to enhance both flavor and health benefits. Its high content of protein, fiber, vitamins, and minerals makes it a valuable addition to any diet, especially for those looking to boost their nutritional intake. Whether you’re looking to improve digestive health, boost your energy levels, or simply enjoy a more balanced diet, wheat germ is a simple and effective way to do so.
