Wheatgrass shots have become an increasingly popular health trend in recent years. Packed with vitamins, minerals, and antioxidants, wheatgrass is touted as a superfood with the ability to boost energy, support immunity, and promote overall wellness.
But how much wheatgrass do you actually need to make a shot? Let’s take a closer look.
What is Wheatgrass?
Wheatgrass refers to the young grass shoots of the common wheat plant, Triticum aestivum. It is prepared for consumption by juicing or drying and powdering the grass leaves.
Wheatgrass contains a concentrated amount of nutrients, including:
- Vitamins A, C, E, K
- B vitamins
- Minerals like iron, calcium, magnesium, and potassium
- Antioxidants
- Chlorophyll
- Amino acids
Some research has found wheatgrass may provide health benefits such as:
- Improving immunity
- Reducing inflammation
- Detoxifying the body
- Increasing energy
- Lowering cholesterol
However, more studies are still needed to confirm many of wheatgrass’ proposed effects.
How is Wheatgrass Consumed?
There are a few different ways wheatgrass can be consumed:
Wheatgrass Shots
The most common way to consume wheatgrass is in shot form. Wheatgrass shots involve juicing or blending fresh wheatgrass leaves into a liquid ounce or two of bright green juice.
Wheatgrass shots are typically consumed first thing in the morning on an empty stomach. Some people chase them with lemon water or another juice to help mitigate the bitter, grassy taste.
Wheatgrass Powder
Another option is to consume wheatgrass powder. To make wheatgrass powder, fresh leaves are dehydrated and ground into a fine powder.
The powder can then be incorporated into smoothies, juices, or water. It provides a more convenient and shelf-stable form of wheatgrass compared to juicing it fresh.
Tablets/Capsules
Wheatgrass tablets and capsules provide another alternative. These also contain dried, powdered wheatgrass in a concentrated form.
Tablets and capsules eliminate the strong flavor of wheatgrass but may not provide the same nutritional content as juicing or powder.
How Much Wheatgrass for a Shot?
When preparing a fresh wheatgrass shot, the typical amount of wheatgrass used is:
- 1-2 ounces (30-60 mL)
This makes a 1-2 ounce shot that is quickly consumed.
Using 1-2 ounces provides enough wheatgrass to get a concentrated dose of nutrients while keeping the shot size manageable.
Wheatgrass Shot Nutrition
The nutritional content of a 1 ounce (30 mL) wheatgrass shot is (1):
| Nutrient | Amount |
|---|---|
| Calories | 8 |
| Protein | 0.3 g |
| Vitamin A | 2% DV |
| Vitamin C | 4% DV |
| Iron | 0.5% DV |
| Calcium | 0.4% DV |
Keep in mind nutrition can vary based on factors like soil quality, when it was harvested, and wheatgrass variety.
How to Make a Wheatgrass Shot
Making your own wheatgrass shot at home is simple. Here’s a step-by-step guide:
Ingredients
- 1-2 ounces freshly cut wheatgrass
- Manual or electric juicer
Instructions
- Harvest wheatgrass when it reaches 4-6 inches tall. Cut just above the soil line.
- Wash and drain fresh cut wheatgrass.
- Feed wheatgrass into your juicer slowly. Juice 1-2 ounces to make one shot.
- Consume the wheatgrass juice immediately for best quality and taste.
- Store any extra juice in a sealed container in the refrigerator up to 2 days.
Tips
- Soak wheatgrass in cold water for 5 minutes before juicing to help remove dirt and debris.
- Juice wheatgrass on its own instead of mixed with other produce.
- Drink a glass of water after taking a wheatgrass shot to help digestion.
- Start with 1 ounce shots until your body adjusts to the taste.
- Add lemon, ginger, or apple juice to improve flavor.
Purchasing Wheatgrass Shots
For convenience, pre-made wheatgrass shots can also be purchased at many juice bars, smoothie shops, and grocery stores.
When buying wheatgrass shots, opt for fresh, refrigerated options from the produce section for best quality. Avoid pasteurized bottled options.
The typical size and price per shot is:
- 1-2 ounces
- $2-$5 per shot
Make sure you consume pre-made shots within a couple days for maximum freshness and nutritional content.
How Much Wheatgrass to Drink Daily
There is no official recommended daily intake for wheatgrass. But here are some general guidelines on how much to consume (2):
Wheatgrass Shots
- Begin with 1 ounce (30 mL) per day
- Slowly increase up to 2-3 ounces (60-90 mL) per day
- Take shots first thing in the morning or before meals
Wheatgrass Powder
- Start with 1 gram (1/4 tsp) per day
- Gradually increase to 3-5 grams (3/4-1 tsp) per day
- Add to smoothies, juices, yogurt, oatmeal, etc.
It’s best to start slow and increase your intake gradually. This allows your body to adjust to the detoxifying effects of wheatgrass.
Most of the proposed benefits come from taking 1-2 ounces (30-60 mL) per day. Higher doses may be used for therapeutic effects but introduce a greater risk of side effects.
Potential Side Effects
When consumed in moderation, wheatgrass is generally considered safe for most people.
However, some possible side effects may occur (3):
- Upset stomach – The fiber in wheatgrass may cause gas, bloating, nausea or constipation when over-consumed.
- Allergic reactions – Wheatgrass can trigger allergy symptoms in those with wheat/grass allergies.
- Headaches – Some report headaches after taking wheatgrass, likely due to detoxification.
- Mold contamination – Poorly grown or stored wheatgrass may contain mold.
Start with a small amount and monitor your response. Avoid wheatgrass if you are pregnant, breastfeeding, or have a medical condition without your doctor’s approval.
The Bottom Line
For a standard wheatgrass shot, juice around 1-2 ounces (30-60 mL) of wheatgrass. This makes for a quick, one gulp shot that provides a concentrated dose of nutrients.
Wheatgrass can also be consumed as a powder or in tablet/capsule form. But juicing may provide higher nutritional quality.
Start slowly and work your way up to 1-2 ounces (30-60 mL) of wheatgrass per day in divided shots. This provides health benefits while minimizing risk of side effects.
Additionally, opt for fresh wheatgrass over bottled whenever possible and consume pre-made shots within a couple days.
At the end of the day, listen to your body and adjust your wheatgrass intake accordingly to determine the right amount for you.
References
1. FoodData Central. Wheatgrass, raw. https://fdc.nal.usda.gov/
2. Münch, A., Todorov, S. T., & Brömme, H. J. (2016). Comparison of the quality characteristics and nutritive values of wheatgrass, Lucerne and Spinach juices. International Journal of Agricultural Research and Review, 4(4), 264-272.
3. Mujoriya, R., & Bodla, R. B. (2011). A study on wheat grass and its Nutritional value. Food Science and Quality Management, 2, 1-7.
