scored 95/100
Wheat germ is the nutrient-dense embryo of the wheat kernel, rich in plant-based protein, fiber, and essential micronutrients. It serves as a concentrated source of B vitamins, minerals, and bioactive compounds supporting metabolic health and longevity.
19.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Wheat germ is the reproductive component of the wheat grain, comprising only 2-3% by weight but containing disproportionately high concentrations of nutrients. Historically used as a nutritional supplement since the early 20th century, it has gained renewed attention in longevity research due to its exceptional micronutrient density. Per 100g, wheat germ provides 23g protein, 13.2g fiber, and exceptional levels of folate (281 mcg), magnesium (239 mg), zinc (12.3 mg), and selenium (79.2 mcg)—minerals critical for DNA repair, antioxidant defense, and metabolic regulation. The germ contains bioactive compounds including vitamin E (tocopherols), ferulic acid, and polyphenols with demonstrated anti-inflammatory properties. Its high manganese content supports bone metabolism and antioxidant enzyme function, while selenium acts as a cofactor for glutathione peroxidase, a key cellular defense mechanism. The combination of complete micronutrient profile and whole-food matrix makes wheat germ particularly valuable for aging populations seeking to optimize cellular resilience and reduce chronic disease risk through dietary intervention.
Selenium and vitamin E act as cofactors for antioxidant enzymes (glutathione peroxidase, superoxide dismutase), while polyphenols including ferulic acid directly neutralize free radicals and reduce inflammatory markers
High magnesium, phosphorus, and manganese content supports bone matrix formation and mineralization; magnesium also regulates parathyroid hormone function and calcium homeostasis
Plant-based polyunsaturated fats, fiber, and folate work synergistically to reduce LDL oxidation, lower homocysteine levels, and improve endothelial function
Folate (281 mcg per 100g) serves as methyl donor for DNA synthesis and methylation; zinc supports DNA polymerase and repair enzyme function; selenium incorporates into selenoproteins involved in DNA damage response
High fiber content (13.2g) slows glucose absorption and feeds beneficial gut microbiota; chromium and magnesium enhance insulin sensitivity and glucose metabolism
Wheat germ's high B vitamin content (particularly niacin 6.8 mg and folate 281 mcg) supports morning energy metabolism and cognitive function. Its fiber content aids digestive transit when consumed early. The complete amino acid profile and micronutrient density provide sustained satiety through midday.
Breaks a fast
Wheat germ breaks a fast due to its caloric density (360 kcal/100g) and nutrient profile. Best consumed with other foods to optimize mineral bioavailability through enhanced gastric acid secretion and bile flow.
Per 100 g of the default form. Bars show how much higher or lower wheat germ is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Wheat Germ is classified as a grain. Wheat germ is the nutrient-dense embryo of the wheat kernel, rich in plant-based protein, fiber, and essential micronutrients.
Wheat Germ scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Thiamin, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 50 g serving provides about 11.6 g of protein (~23% of the 50 g daily value).
Yes — it's a high-fiber food. A 50 g serving provides about 6.6 g of fiber (~24% of the 28 g daily value).
In a 50 g serving, wheat germ is highest in Manganese (~289% DV), Thiamin (~78% DV), Selenium (~72% DV), Zinc (~56% DV), Copper (~44% DV).
Yes — Wheat Germ is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Not really. A 50 g serving has about 19.3 g of net carbs (25.9 g total minus 6.6 g fiber).
Best in the morning. Wheat germ's high B vitamin content (particularly niacin 6.8 mg and folate 281 mcg) supports morning energy metabolism and cognitive function. Its fiber content aids digestive transit when consumed early. The complete amino acid profile and micronutrient density provide sustained satiety through midday.
A typical serving is around 50 g (~180 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating wheat germ alongside several other grain sources.
Wheat Germ pairs nicely with: Pair with citrus fruits (orange, lemon) because vitamin C enhances absorption of non-heme iron and supports collagen synthesis alongside wheat germ's copper and vitamin C content; Combine with Greek yogurt or kefir because the calcium and live probiotics enhance mineral bioavailability and create a complete amino acid profile with superior protein quality; Mix into smoothies with berries because anthocyanins and polyphenols from berries amplify the antioxidant synergy with wheat germ's tocopherols and selenium; Sprinkle on fatty fish (salmon, mackerel) because omega-3 fatty acids reduce inflammation while wheat germ's selenium and B vitamins optimize omega-3 incorporation into cell membranes.
Encyclopedia entries that supply the same signature nutrients wheat germ contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients wheat germ contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.