Wheat Germ Oil vs Olive Oil: Which is Better?

Wheat germ oil and olive oil are two cooking oils that have gained popularity for their nutritional benefits and versatile uses in the kitchen. But when it comes to choosing between wheat germ oil and olive oil, which one should you go for?

Let’s dive in and explore the key differences between these two contenders…

Comparing wheat germ oil vs olive oil

	Wheat germ oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Solid or Liquid?	Liquid	Liquid	Liquid	Liquid
Smoke Point (Fahrenheit)	225 degrees	350 degrees	390-470 degrees	350 degrees
Primary Fat	Polyunsaturated	Monounsaturated	Monounsaturated	Monounsaturated
Taste	Grassy	Grassy	Neutral	Mildly grassy
Good for Cooking…	Low heat	Raw, low heat	Raw, low, moderate, and high heat	Raw, light heat, moderate heat
Allergens	Gluten, wheat	Olive, olive pollen	Olive, olive pollen	Olive, olive pollen
Gluten-free?	May contain traces	Yes	Yes	Yes
Keto?	Yes	Yes	Yes	Yes
Paleo?	No	Yes	If it is not refined	Yes
Vegan?	Yes	Yes	Yes	Yes

Differences between wheat germ oil and olive oil

Wheat germ oil is derived from the germ, or the inner part, of the wheat kernel (may contain traces of gluten), while olive oil is extracted from olives.

Wheat germ oil is typically made through a process called cold pressing, which involves extracting the oil without using heat. On the other hand, olive oil can be obtained through various methods, such as pressing or centrifuging the olives.

Wheat germ oil is often praised for its high vitamin E content and is frequently used in skincare products and supplements, but it can also be used for cooking.

Olive oil is commonly used in cooking and salad dressings, thanks to its delicious flavor and nutritional benefits (I’ll get to those later).

Extra virgin vs regular vs virgin olive oil

Olive oil comes in different varieties, such as extra virgin, virgin, and regular olive oil, each with its own flavor profile and properties:

Extra virgin olive oil is the highest quality and is made from pure, cold-pressed olives. It has a low acidity level and retains the natural flavors and antioxidants of the olives.

Regular olive oil, on the other hand, is a blend of refined olive oil and virgin olive oil. It has a milder flavor and a higher smoke point, making it suitable for various cooking methods.

Virgin olive oil falls between extra virgin and regular olive oil in terms of quality and flavor.

Baking and cooking with wheat germ oil vs olive oil

While wheat germ oil can be used for cooking, it has a lower smoke point and a more delicate flavor. It’s best suited for low-heat cooking methods or as a finishing oil drizzled over cooked dishes for added nutrition and flavor.

On the other hand, olive oil is a fantastic choice for both baking and cooking. Extra virgin olive oil has a more pronounced taste and is best for when you want to add a distinct olive flavor to your baked goods, like focaccia or olive oil cake. Regular olive oil, which has a milder taste, can be used as a substitute for other oils in recipes like brownies or bread.

As for cooking, olive oil is incredibly versatile and good for sautéing, frying, and roasting. I use it almost every day for roasting veggies like broccoli in the oven or sautéing onions and garlic for various dishes. Think soups, pasta sauces, and salad dressings.

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

Because wheat germ oil has a low smoke point and isn’t meant to be heated, it can’t be used as a substitute for olive oil when cooking or baking. However, for cold uses like salad dressings or drizzling over finished dishes, wheat germ oil is a great replacement as they both have a grassy flavor.

On the flip side, olive oil can usually be used as a substitute for wheat germ oil, but its flavor may be a bit more noticeable depending on the type you use.

Nutrition: Wheat germ oil vs olive oil

Wheat germ oil is rich in polyunsaturated fats, particularly essential omega-6 fatty acids. Wheat germ oil is also a good source of vitamin E, which acts as an antioxidant.

Olive oil, on the other hand, is predominantly composed of monounsaturated fats, particularly oleic acid. Monounsaturated fats are also considered healthy fats and have been linked to cardiovascular health. Olive oil is also a source of vitamin E and contains other beneficial compounds like phenolic antioxidants.

Per tablespoon (15mL)	Wheat germ oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Calories	120	120	120	120
Polyunsaturated	8.4 g	1.5 g	1.5 g	1.5 g
Monounsaturated	2.1 g	10 g	10 g	10 g
Saturated	2.6 g	2 g	2 g	2 g
Trans	0 g	0 g	0 g	0 g
Total Fat	13.6 g	14 g	14 g	14 g
Cholesterol	0	0	0	0

The primary fat source is bolded.

How to store wheat germ oil and olive oil

Storing oils properly is essential to maintain their quality and prevent them from becoming rancid.

Wheat germ oil should be stored in the refrigerator to prolong its shelf life and prevent oxidation.

Olive oil, on the other hand, is best stored in a cool, dark place, away from direct sunlight and heat sources.

It’s important to note that both oils have a limited shelf life once opened. It’s best to use wheat germ oil within a few months of opening and olive oil – within about 6 months.

Wheat germ oil vs olive oil: Which is better

Now, the moment of truth: which oil is better, wheat germ oil or olive oil?

Well, it ultimately depends on your personal preferences and dietary needs. But overall, my pick is olive oil. It has a higher smoke point, greater versatility, and it’s packed with healthy fats and antioxidants. Don’t get me wrong, wheat germ oil has its benefits, but for everyday cooking purposes, you’ll get much more use out of olive oil. Here are the best olive oil brands you can buy!

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