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Wheat Grass Powder or Fresh?

jar of Sweet Wheat next to glass of water with hand stirring wheat grass powder into water

One of the best things about wheat grass is that this superfood comes in so many forms. You can consume it as part of a supplement, such as wheat grass powder or as a shot of wheat grass juice. You can even eat it raw. Wheat grass comes directly from the wheat plant so you'll find it is natural. Whichever way you want to add wheat grass to your diet, you should receive a significant dose of vitamins A, B (1, 2, 3, 5, 6, 8), C, E, K, plus minerals including iron, magnesium, and calcium, as well as essential amino acids.

Early scientific studies show that wheat grass has other benefits, too. It may lower cholesterol, fight type II diabetes by lowering blood sugar levels and blood pressure, ease inflammation, prevent cancer, and lessen chemotherapy's side effects. Other studies even suggest that this low-calorie superfood may speed up your metabolism and aid in weight loss. All of this research is preliminary, so there is no definitive proof of these benefits. Still, anecdotal evidence and promising results from small studies abound.

close-up of a woman drinking a green wheat grass shot
two shot glasses, one with fresh wheat grass blades and the other with green wheat grass juice

Wheat grass fans generally choose the form that works most easily into their daily diets. But the question many ask is how the two most popular types—fresh wheat grass and wheat grass powder—compare to one another? Which is right for you?

What are the Pros and Cons of Fresh Wheat Grass?

Fans of fresh wheat grass blades rave about it, but is there one that is the best? There are certainly pros and cons to different supplement forms vs. fresh. Let's take a look at them.

When you choose fresh wheat grass consider the soil, handling, and processing. Manufacturers should harvest wheat grass, that sprouts on top of common wheat plants, just 7-10 days after it sprouts on top of the wheat plant. That will ensure the wheat grass has the most nutrients possible and lessens the chance that mold contaminated it.

clear, plastic container of fresh wheat grass growing straight up; roots shown at bottom


  • You can choose wheat grass with various tastes. Although all wheat grass has an "earthy" taste, some varieties are sweeter than others. The taste depends on factors including how it is grown. You may enjoy sweeter varieties if you want to chew it.

  • It's easy to juice wheat grass. You can use a juicer or mortar and pestle to combine fresh wheat grass with water to create a paste. You'll want to strain the juice through cheesecloth or muslin until the leaves become white. Then you can stir it into a smoothie or mix it with honey, milk, or other liquids.

  • Fresh wheat grass is, of course, fresh. If you grow it yourself, you know exactly how it was planted and handled.


  • If wheat grass is not properly grown, harvested, and handled, it can have mold on it. The type of mold on the wheat grass determines if it's dangerous or not. You can also wash some mold off, but this isn't possible with others. 

  • If you decide to juice the wheat grass, don't try to do so with a blender or food processor. That can rob it of some nutrients. 

  • If you make wheat grass juice with your raw stash, you'll want to drink it sooner than later. Unfortunately, the juice doesn't have a long shelf life.

What are the Pros and Cons of Fresh Wheat Grass Powder?

Wheat grass powder is one of the more popular forms of the supplement. Like fresh wheat grass, there are pros and some potential cons to wheat grass powder form that is worth keeping in mind as you shop.

a short glass of wheat grass juice surrounded by fresh wheat grass and dark green wheat grass powder, on a rustic wood background


  • It's available in capsule or powder form. 

  • You can add the powder to smoothies or other liquids or even stir it into yogurt. The convenience saves you time and energy.

  • It is highly concentrated, which means you can take a small amount to get maximum benefits. 

  • The higher concentration means it's also a more cost-effective option.

wooden spoon of dark green wheat grass powder capsules


  • It would be best if you chose a high-quality brand. Otherwise, quality may be inconsistent. You'll find that most supplement manufacturers claim their products are "high quality" but don't take their words for it. Read labels and research the company and the product.

  • It is not uncommon to find significant differences among low-quality batches of wheat grass powder. Some FDA investigators have found heavy metals and other contaminants in some supplements.

  • Its nutrients can be easily harmed by poor packaging, specifically those that allow air or light seepage.

How Safe is Wheat Grass?

lady's hand holding a small spoon of wheat grass powder over a clear glass of water, with lemon in the background

Wheat grass is generally safe, but it may be difficult for your body to tolerate. It's best to start with small amounts, so you don't experience nausea, headaches, constipation, fever, or other minor health issues. It's important to follow the supplement's directions, but the general guidelines for powdered wheat grass are to consume it in one teaspoon doses. A standard dose of liquid wheat grass is usually between one and four ounces.

Like with any supplement, it's always wise to always check with your doctor before taking wheat grass. It can interact with other medications, cause allergic reactions, and lead to other issues.

You should also avoid wheat grass if you are pregnant or breastfeeding unless your doctor says it's OK.

Anyone with Celiac disease, gluten intolerance, or wheat allergies should consult with their doctor before taking wheat grass. Wheat grass also impacts blood sugar levels, which may help those diagnosed with diabetes. Those with diabetes and those who have upcoming surgeries should consult with physicians before using it.

an older woman consulting with a young, female doctor about consuming wheat grass

Choosing Your Wheat Grass Powder Supplement

hand holding a magnifying glass, zooming in on Brightcore's Sweet Wheat powder nutritional label

There are many factors that make different forms of wheat grass "best" for individuals. As noted above, your individual health profile plays a significant role in what wheat grass supplement is right for you.

Although some people choose fresh wheat grass, it is often easier to check the powdered wheat grass quality. Manufacturers put a wealth of information on the supplements' labels. If you aren't clear about how the wheat grass is grown, cultivated, harvested, or handled, you can always check the company's website or reach out to them. Those who produce quality supplements are always happy to talk about their processes.

The Brightcore Difference

When you research wheat grass powders, you'll find that Brightcore Nutrition takes dozens of extra steps to ensure our products are made from the purest ingredients. They're handled and processed safely. All supplements are produced in the United States, and all the facilities are FDA inspected and certified by the Good Manufacturing Practices (GMP).

Our Sweet Wheat® supplement is a nutritionally dense wheat grass juice powder that's also available in capsule form. Even better, it's certified organic, rich in antioxidants, and alkalizing.

a bottle of Sweet Wheat capsules next to a woman's hands, holding three wheat grass capsules, the daily recommended dose

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