Wheatgrass (Triticum aestivum)

Active Compounds

The phytochemical composition of wheatgrass is dominated by chlorophyll and several micronutrients, though the relevance of many claimed compounds to human health requires scrutiny:

Chlorophyll: Wheatgrass owes much of its marketing identity to its high chlorophyll content (one analysis found about 0.3% chlorophyll by dry weight in freeze-dried juice powder from white wheat, with higher levels in colored wheat lines; Sharma et al., 2022). Content varies considerably with growing conditions and processing (Bar-Sela et al., 2015). Chlorophyll is the green photosynthetic pigment in plant leaves and has been studied for antioxidant, antimicrobial, and antimutagenic properties in laboratory settings. A critical point for human pharmacology: natural chlorophyll has little to no bioavailability itself (Hayes & Ferruzzi, 2020), and most is converted during digestion to derivatives such as pheophytin and pheophorbide (Ferruzzi & Blakeslee, 2007). The premise that dietary chlorophyll “oxygenates the blood” or functions as a “blood builder” by structural analogy to hemoglobin is not supported by biochemical or clinical evidence. Magnesium in the chlorophyll porphyrin ring is not transferred to heme; the molecular pathways are entirely distinct.

Chlorophyllin: A water-soluble semi-synthetic derivative of chlorophyll used in some studies; in the US, sodium copper chlorophyllin is permitted as a color additive only in citrus-based dry beverage mixes (21 CFR 73.125). In a randomized, placebo-controlled trial in Qidong, China, 180 adults at high risk of aflatoxin exposure took 100 mg chlorophyllin three times daily for four months; median urinary levels of an aflatoxin-DNA adduct biomarker were 55% lower than with placebo (Egner et al., 2001). That trial measured a biomarker, not cancer incidence, and used a semi-synthetic compound distinct from the naturally occurring chlorophyll in wheatgrass juice. Evidence from chlorophyllin studies should not be used to support clinical claims about wheatgrass consumption.

Superoxide dismutase (SOD): Wheatgrass is marketed as containing antioxidant enzymes including SOD. However, dietary proteins, enzymes included, are denatured and largely broken down to peptides and amino acids during digestion, and there is no evidence that SOD from wheatgrass reaches the circulation intact to exert systemic antioxidant effects. Claims based on wheatgrass SOD content are therefore not biologically plausible through this mechanism.

Flavonoids and phenolic acids: Wheatgrass contains flavonoids, mainly apigenin and luteolin derivatives such as vitexin and isovitexin, and phenolic acids including ferulic and syringic acids (Złotek et al., 2019; Kaur et al., 2021). These compounds have antioxidant properties and, like other dietary flavonoids, may contribute modestly to overall dietary antioxidant intake.

Vitamins and minerals: Wheatgrass provides vitamin K, vitamin C, vitamin E, iron, calcium, and magnesium (Bar-Sela et al., 2015; Kaur et al., 2021). However, the serving sizes commonly consumed (30 mL juice or approximately 1 teaspoon/2 g powder) are small relative to whole vegetable portions, limiting the absolute micronutrient contribution.

Nutritional Profile

USDA FoodData Central has no laboratory-analyzed entry for raw wheatgrass or wheatgrass juice, so per-100 g figures circulating online and on product labels cannot be checked against a reference database. Published analyses report that composition varies with wheat variety, seedling age, growing conditions, and processing (Bar-Sela et al., 2015; Sharma et al., 2022). Product labels are the most practical source for a specific powder.

Note on serving size context: Wheatgrass is rarely consumed in 100 g quantities. A standard serving of wheatgrass juice is approximately 30–60 mL (roughly 30–60 g), and powdered wheatgrass is typically used in 2–5 g amounts. At these serving sizes, micronutrient contributions are modest. Per ounce (28 g) of wheatgrass juice, the practical vitamin and mineral contribution is considerably lower than from an equivalent serving of spinach, kale, or other leafy greens consumed in typical portions.

Evidence for Purported Benefits

Typical Use and Preparation

Photo: Anthon01 at English Wikipedia, CC BY-SA 3.0, via Wikimedia Commons

Wheatgrass is primarily consumed as freshly pressed juice, extracted using a masticating (cold-press) juicer, which processes fibrous grass blades more efficiently than centrifugal juicers. Standard commercial servings are typically 30–60 mL (one or two “shots”). The flavor is intensely grassy and slightly sweet; many consumers blend wheatgrass juice with fruit juice to moderate palatability.

Dried wheatgrass powder is a more shelf-stable alternative. It is added to smoothies, water, or other beverages, typically in 2–5 g amounts. In one comparison, freeze-dried wheatgrass retained more vitamin C, beta-carotene, and chlorophyll than oven- or shade-dried wheatgrass (Devi et al., 2019).

Home cultivation of wheatgrass from wheat berries is straightforward: seeds are soaked overnight, spread on a growing medium (soil or hydroponic mat), and grown in indirect light for 7–10 days before harvesting. Homegrown wheatgrass carries a risk of mold contamination during the high-humidity sprouting phase; mold-contaminated wheatgrass should not be consumed.

Wheatgrass tablets and capsules deliver concentrated dried material and offer a tasteless alternative, though the compressed doses per tablet are typically small (500 mg–1 g) and lack the fresh juice’s full phytochemical profile.

If you use wheatgrass powder, our superfood smoothie recipes show how to mix a green powder evenly into a blended drink. Its closest relative on the shelf is barley grass, another young cereal-grass leaf; for a green powder with a larger body of human research, see spirulina.

Frequently Asked Questions