My diet:

Wheat germ

No E-numberGrains & floursOrigin: Plant
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Every diet

VeganYes

It is a milling fraction of wheat.

Gluten-freeNo

It is wheat and contains gluten.

HalalYes
KosherYes
KetoDepends

It carries about 10 grams of carbohydrate per 30 gram serving, most of it fiber.

Low-FODMAPNo

Wheat germ is high in fructans.

The short answer
Wheat germ is the embryo of the wheat grain, and it is the fraction that carries most of the vitamin E in the kernel. It contains gluten, it goes rancid quickly because of its oils, and it is high in fructans.
Use in moderation

Safe in small amounts; may bother some people or raise blood sugar.

E-numberNone
Comes fromPlant
What it doesGrains & flours
Glycemic index—
Daily limitNot set
Also calledWheat germ, Wheatgerm

Rules by country

🇺🇸 US FDANot evaluated as an additive
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

Wheat germ is a food ingredient with no E-number. It is covered by the milling and wheat standards in the United States and the EU, and it is declared under the wheat allergen rules.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

The germ makes up about 2% of the kernel's weight and concentrates several nutrients that are spread thinly through the rest of the grain, including vitamin E, magnesium, zinc and B vitamins. Its oils are polyunsaturated and oxidize fast, which is why plain wheat germ stored at room temperature develops a stale, paint-like smell within weeks, and why it is sold as a stabilized or refrigerated product. Adding it to breakfast cereal or bread is a cheap way to raise the vitamin E and the mineral content.

Where it comes from: The embryo of the wheat kernel, the part that would have grown into a new plant. It is separated during milling and sold as a soft, nutty, oil-rich fraction.

Why it’s in food

  • Cereal topping
  • Baking
  • Vitamin E source
  • Smoothies
  • Protein fortification

Often found in

Breakfast cerealBreadMuesliSmoothiesPastaGranola

Also listed as: Wheat germ, Wheatgerm, Wheat embryo, Germ wheat, Wheat germ oil, Vitamin E wheat germ

Health & gut impact

Vitamin EBenefit

Wheat germ is one of the richest everyday sources of vitamin E, with about 3 milligrams per 30 gram serving, which is a meaningful share of the daily allowance. Vitamin E is a fat-soluble antioxidant and it protects the polyunsaturated fats in the germ itself from oxidation.

USDA FoodData Central, wheat germ

Oxidation on storageUnder study

The oils in wheat germ are rich in polyunsaturated fatty acids and they oxidize at room temperature, which is what turns the germ rancid. Heat, light and air all accelerate it, so the packaging is usually nitrogen-flushed and the product is best used quickly or kept in the fridge.

USDA FoodData Central, wheat germ

FructansUnder study

Like the bran, the germ fraction carries a high fructan load, and a modest serving of it is enough to be a problem during the elimination phase of a low-FODMAP diet.

Monash University, Department of Gastroenterology, low-FODMAP diet app and resources

What can I use instead?

Wheat bran

Ratio: Use the same weight

Best for: More fiber and more of the grain's minerals

Ground flaxseed

Ratio: Use the same weight

Best for: Similar fiber with omega-3 fats

Related

More grains & flours:

BuckwheatBuckwheat is not wheat at all, and it is safe for celiac disease because it contains no gluten. It is high in rutin and magnesium, it is used for soba noodles and kasha, and in Europe it has to be labeled as such so it is not mistaken for a wheat product.Generally safeCouscousCouscous is rolled durum wheat semolina, so it is wheat in another shape and it contains gluten. It cooks in minutes and it is high in fructans, which puts it near the top of the low-FODMAP cut list.Generally safeDurum wheatDurum wheat is the hard wheat behind pasta, semolina and couscous, and it is safe as a whole grain. It contains gluten, so it is out for celiac disease, and it is a wheat grain like any other.Generally safeMilletMillet is a small-seeded grass, eaten as a porridge or as a rice substitute. It is naturally gluten-free, cheap, quick to cook and low FODMAP in a normal serving, and it holds onto its texture better than most grains when reheated.Generally safe

Common questions

Is wheat germ good for you?

It is a nutrient-dense fraction of the grain, high in vitamin E, magnesium and zinc, and adding it to breakfast is a reasonable way to lift the micronutrient content of the meal. The trade is that it is not suitable for celiac disease and it is high in fructans.

Why does my wheat germ smell like paint?

That is the smell of oxidized oils, which means the germ has gone rancid. It is not dangerous, but it is unpleasant and it has lost its vitamin E. Keep it in the fridge or the freezer and buy small quantities.

Is wheat germ gluten-free?

No. It is separated from wheat during milling, so it contains gluten and is not suitable for celiac disease.

Is Wheat germ safe?

Use in moderation (76/100). Wheat germ is a food ingredient with no E-number. It is covered by the milling and wheat standards in the United States and the EU, and it is declared under the wheat allergen rules.

Is Wheat germ vegan?

Yes. It is a milling fraction of wheat.

Is Wheat germ gluten-free?

No. It is wheat and contains gluten.

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Scientific sources & regulatory citations
  • USDA FoodData Central, wheat germ
  • Monash University, Department of Gastroenterology, low-FODMAP diet app and resources