Wheatgrass juice has become an increasingly popular health drink in recent years. Made from the young grass shoots of the wheat plant, wheatgrass is chock-full of vitamins, minerals, and antioxidants. Many health enthusiasts swear by its rejuvenating qualities and energy-boosting effects.
But to experience the benefits of wheatgrass, you need to know how much to use when juicing. In this article, we’ll provide a complete guide to how much wheatgrass you need for a nutritious glass of wheatgrass juice.
An Overview of Wheatgrass
Wheatgrass refers to the young, freshly sprouted leaves of the common wheat plant, Triticum aestivum. It is sold as a nutritional supplement in juice, powder, tablet, and freeze-dried forms. The grass is harvested just after sprouting, when it reaches a height of 7-11 inches.
Wheatgrass differs from wheat malt, which is germinated wheat grains used to make beer and whisky. It also differs from wheat berries, which are whole wheat kernels.
The idea of consuming wheatgrass for health purposes originates from Northern Europe folk medicine. But it was Ann Wigmore, a Boston-based nutritionist, who began widely promoting it in the 1950s as part of a raw, living foods diet.
Wheatgrass is considered a superfood due to its dense nutritional profile. It contains:
- Vitamins A, E, K, C, and B vitamins
- Minerals like iron, calcium, magnesium, phosphorus, potassium, zinc, manganese, selenium, etc.
- Antioxidants including flavonoids, alkaloids, and chlorophyll
- Amino acids
- Chlorophyll, which gives it the green color
- Enzymes and micronutrients
Some of the purported health benefits of wheatgrass include:
- Providing an energy boost
- Stimulating metabolism
- Detoxifying the liver and blood
- Lowering cholesterol
- Improving immunity
- Reducing inflammation
- Aiding digestion
- Clearing sinuses
- Healing skin wounds
However, many of these claimed benefits are anecdotal and need more scientific research.
How Much Wheatgrass Produces One Ounce of Juice?
To produce one fluid ounce (30 ml) of wheatgrass juice, you need approximately:
- 2-3 ounces or 60-85 grams of fresh wheatgrass shoots
- 1-1.5 trays or 4-6 inches of a standard wheatgrass growing tray
The exact amount can vary based on factors like:
- Maturity of the grass – younger shoots contain more moisture
- Thickness of stalks and leaves
- Juicer efficiency – masticating juicers extract more juice than centrifugal ones
- How tightly packed the wheatgrass is
- Growing conditions – optimal sun, water, soil increases juice yield
As a general rule of thumb, 100 grams or 4-5 ounces of fresh cut wheatgrass yields around 2 to 2.5 ounces of wheatgrass juice.
Wheatgrass Growing Trays
When buying fresh wheatgrass from the supermarket or growing it yourself, it usually comes in standard size growing trays.
These trays are often divided into two sections:
- Each section holds approximately 3-4 ounces or 85-113 grams of wheatgrass shoots
- One entire tray holds around 6-8 ounces or 170-227 grams
So to get one ounce of wheatgrass juice, you’ll need 1-1.5 sections of a standard wheatgrass tray. And an entire tray will produce between 3-4 ounces of juice.
| Wheatgrass Amount | Juice Yield (approximately) |
|---|---|
| 1 section of tray (3-4 oz) | 1-1.5 oz |
| 1 entire tray (6-8 oz) | 3-4 oz |
Recommended Wheatgrass Juice Serving Sizes
There are no official guidelines for how much wheatgrass juice to drink per day. Some general recommendations are:
- 1-2 ounces (30-60 ml): This is considered one wheatgrass shot. It’s a comfortable amount for beginners.
- 2-4 ounces (60-120 ml): This is the typical amount for most regular drinkers aiming for general health.
- Up to 6 ounces (180 ml): This larger serving size is sometimes recommended for therapeutic use in chronic health conditions.
Many wheatgrass advocates recommend starting with 1 ounce per day, slowly increasing over time as your body adjusts. The taste can be intense for beginners.
It’s best to drink wheatgrass juice on an empty stomach about 20-30 minutes before meals. This allows for faster absorption of the nutrients.
Since wheatgrass acts as a detoxifier, drinking too much at once can cause nausea. It’s advisable not to exceed 4 ounces per serving.
How Much Wheatgrass Juice Can You Get From Home Grown Trays?
If you grow wheatgrass at home, you can harvest it once it reaches 6-8 inches tall, typically 7-10 days after sprouting. Expect the following juice yields:
| Tray Size | Wheatgrass Amount | Expected Juice |
|---|---|---|
| 10 x 5 inches | 5-7 ounces | 2-3 ounces |
| 10 x 10 inches | 10-14 ounces | 4-6 ounces |
| 20 x 10 inches | 20-28 ounces | 8-12 ounces |
The juice yield can vary based on wheatgrass growing conditions and juicing method. Expect higher yields from mature, densely grown wheatgrass and a masticating juicer.
Cost Savings from Home Grown Wheatgrass
Growing wheatgrass at home can provide huge cost savings compared to buying packaged juice shots. Based on typical yields, savings can be:
| Tray Size | Expected Juice | Equivalent Juice Shots | Cost Savings |
|---|---|---|---|
| 10 x 5 inches | 2-3 ounces | 4-6 | $8-$12 |
| 10 x 10 inches | 4-6 ounces | 8-12 | $16-$24 |
| 20 x 10 inches | 8-12 ounces | 16-24 | $32-$48 |
Assuming a cost of $2-4 per packaged 1-2 ounce shot, growing a single 20 x 10 inch tray of wheatgrass yields the equivalent of $32-48 worth of juice!
Tips for Maximizing Your Wheatgrass Juice
Here are some tips to help maximize the wheatgrass juice you extract:
- Use fresh, young grass around 7-9 inches tall – older grass has less moisture
- Cut right before juicing to prevent oxidation
- Rinse dirt then chop grass into 1-2 inch pieces before juicing
- Pack grass tightly into the juicer chute
- Use a masticating juicer rather than centrifugal
- Store juice in a vacuum sealed container to retain nutrients
- Drink immediately after juicing for highest enzyme levels
- Compost the dried pulp residue
Getting the most out of your wheatgrass produces superior juice both in terms of volume and nutritional potency.
Conclusion
When juicing wheatgrass at home, plan on using around 2-3 ounces or 1 standard tray section per 1 fluid ounce of fresh juice. Most people enjoy 1-4 ounces of wheatgrass juice at a time, ideally on an empty stomach. With proper growing and harvesting methods, wheatgrass can provide a concentrated source of vitamins, minerals and plant compounds for your health.
