Wheatgerm
About Wheatgerm
Wheatgerm. The germ is the embryo inside the wheat kernel, removed during refining of white flour. It is concentrated in vitamin E, folate, thiamin, magnesium and zinc, and is sold as a loose powder or flake to be sprinkled on cereal, yoghurt or porridge, or stirred into baked goods.
A typical tablespoon (about 10g) of wheatgerm carries a useful share of daily vitamin E and folate. It is the part of the wheat grain that delivers the headline micronutrient content; wholemeal bread and flour retain it, while white flour has it removed.
Wheatgerm contains gluten and is not suitable for coeliac disease or for a strict gluten-free diet.
Micronutrients (per 100g, as-eaten)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 8.08 mg | 55% |
| Calcium | 45 mg | 6% |
| Magnesium | 240 mg | 80% |
| Potassium | 1045 mg | 30% |
| Sodium | 3 mg | 0% |
| Chloride | 107 mg | 4% |
| Phosphorus | 1047 mg | 190% |
| Zinc | 14 mg | 147% |
| Copper | 0.82 mg | 68% |
| Manganese | 13.5 mg | 964% |
| Iodine | Tr (trace) | . |
| Selenium | 18 ug | 24% |
| Vitamins | ||
| Vitamin A | 0 ug | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ug | 0% |
| Vitamin E | 16.2 mg | 405% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 1.8 mg | 180% |
| Vitamin B2 (riboflavin) | 0.63 mg | 48% |
| Vitamin B3 (niacin) | 12.7 mg | 75% |
| Vitamin B5 (pantothenic acid) | 2.6 mg | 37% |
| Vitamin B6 | 2.58 mg | 184% |
| Vitamin B7 (biotin) | 23.4 ug | 12% |
| Vitamin B9 (folate) | 277 ug | 139% |
| Vitamin B12 | 0 ug | 0% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 11-907 (matched record: "Wheatgerm"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Manganese (964%), Vitamin E (405%), Phosphorus (190%), Vitamin B6 (184%), Vitamin B1 (thiamin) (180%), Zinc (147%), Vitamin B9 (folate) (139%), Magnesium (80%), Vitamin B3 (niacin) (75%), Copper (68%), Iron (55%), Vitamin B2 (riboflavin) (48%), Vitamin B5 (pantothenic acid) (37%).
A source of by content (per 100g): Potassium (30%), Selenium (24%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.