Wheat Germ Oil vs Almond Oil: The Ultimate Verdict

These two distinct oils hold a special place when it comes to uses in wellness and culinary uses. Wheat germ oil comes from cold-pressed wheat kernels, while almond oil comes from pressing raw almonds. With such varying sources, how does this make them different in the kitchen? What are these oils best used for? If you’re curious and interested in learning more, read on!

Comparing wheat germ oil vs almond oil

	Wheat germ oil	Almond oil
Solid or liquid?	Liquid	Liquid
Smoke point (Fahrenheit)	225 degrees	430 degrees
Primary fat	Polyunsaturated	Monounsaturated
Taste	Grassy	Marzipan
Good for cooking…	Raw	Raw, low heat, medium heat, high heat
Common allergens	Gluten, wheat	Tree nuts
Gluten-free?	May contain trace amounts*	Yes
Keto?	Yes	Yes
Paleo?	Yes	Yes
Vegan?	Yes	Yes

Differences between wheat germ oil and almond oil

Other than their sources, the biggest contrasts between wheat germ oil and almond oil are their smoke points and flavor. While almond oil has a high smoke point of 430 degrees, wheat germ oil has a very low smoke point of 225 degrees, which makes it unsuitable for any type of heat cooking. Almond oil has a mildly sweet, almost marzipan-like flavor, while wheat germ oil has a sweet, slightly nutty, grassy, grainy flavor.

Both wheat germ oil and almond oil can accommodate a wide range of diets, being vegan, keto-friendly, gluten-free*, and paleo-friendly. However, those allergic to tree nuts should stay away from almond oil, and those allergic to gluten or wheat should be careful with wheat germ oil.

Baking and cooking with wheat germ oil vs almond oil

Comparing wheat germ oil and almond oil in the kitchen is like comparing apples to oranges. Wheat germ oil is only suitable for raw cooking, which means it’s best used in dressings or as a finishing touch over a delicate fish dish or roasted veggies. With its strong and somewhat grassy flavor, it can also be a great addition to certain baked goods. It’s often used as a finishing oil for whole-grain bread, muffins, and cookies to enhance their existing flavor profile.

Almond oil has a high smoke point, which makes it a lot more versatile. You can use almond oil for high-heat stir-frying, light sautéing, and even in raw applications, just like wheat germ oil. Its subtle, sweet almond flavor complements both sweet and savory recipes and is particularly useful in dishes where its nutty undertones can shine. Almond oil complements fruit flavors like apricot, peach, and cranberry, and, of course, almond-flavored desserts, which make it a fantastic partner for baking. 

Can wheat germ oil and almond oil be substituted for each other?

Wheat germ oil and almond oil are less-than-ideal substitutes for each other, given their distinct flavors and polar opposite smoke points. They can be decent swaps for raw applications like in salad dressing or as a quick drizzle to enhance a dish – but the flavors you’ll end up with will be very different.

If you’re looking for a better substitute for wheat germ oil, flaxseed oil has the same low smoke point and status as a finishing oil. If you need something similar that has a high smoke point, regular olive oil will do the trick. The best all-around substitute for almond oil is pecan oil, which also has a high smoke point and a flavor that’s most similar to almond oil compared to other nut oils.

Nutrition: Wheat germ oil vs almond oil

Wheat germ oil and almond oil are both highest in healthy fats – either monounsaturated or polyunsaturated, which help lower the risk of heart disease, reduce bad cholesterol, and reduce inflammation. Wheat germ oil also contains a long-chain fatty acid called octacosanol, which can increase energy capacity and build strength. It’s also high in dietary fiber, which can smoothen out the digestive process. Almond oil and wheat germ oil also boasts a significant amount of vitamin E, an antioxidant that can protect cells from damage and improve skin and hair quality.

As a rule of thumb, use all cooking oils and fats in moderation.

Per tablespoon (15mL)	Wheat germ oil	Almond oil
Calories	120	120
Polyunsaturated	8.4 g	2.4 g
Monounsaturated	2.1 g	9.5 g
Saturated	2.6 g	1.1 g
Trans	0 g	0 g
Total fat	13.6 g	13.6 g
Cholesterol	0 mg	0 mg

The primary fat source is bolded.

How to store wheat germ oil and almond oil

Almond oil and wheat germ oil should both be stored in a cool, dark place away from light and heat sources. Wheat germ oil should also be ideally stored in the fridge in a dark glass container to prevent it from oxidizing. Once opened, it’ll last between 3 to 6 months, while unopened, it can last up to 1 year past its best-by date if stored properly. Opened bottles of almond oil should be used up within 6 – 12 months for best quality, and sealed bottles should last 1 – 2 years from the production date.

Wheat germ oil vs almond oil: What’s the verdict?

There isn’t a clear-cut winner between wheat germ oil and almond oil. The verdict is to use almond oil to enhance your dishes with a slightly nutty almond flavor, while wheat germ oil should be used for raw dishes for its nutrient-rich, grassy essence. With so many health benefits between the two of them, they’re both excellent oils to have in a health-conscious kitchen!

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