How much wheatgrass juice should you drink a day?

Wheatgrass juice has become a popular health drink in recent years, with claims that it can provide a wide range of benefits. But how much wheatgrass juice should you actually drink each day to reap these benefits? Let’s take a look at the research and recommendations.

What is Wheatgrass Juice?

Wheatgrass refers to the young grass shoots of the wheat plant, Triticum aestivum. It contains high levels of chlorophyll, amino acids, minerals, and vitamins.

Wheatgrass juice is made by juicing or blending the wheatgrass leaves. It results in a dark green juice with a bitter, grassy flavor.

Enthusiasts claim wheatgrass juice provides the following health benefits:

  • Improves immunity
  • Detoxifies the body
  • Increases energy levels
  • Aids digestion
  • Promotes weight loss
  • Reduces inflammation
  • Fights cancer

However, many of these claims are not backed by robust scientific evidence. The main proven benefits of wheatgrass are providing nutrients and increasing antioxidant activity in the body.

Nutrient Content of Wheatgrass Juice

The main reason wheatgrass juice is so healthy is its high nutrient content.

A 1 ounce (30 ml) serving provides (1):

  • 20 calories
  • 4 g carbs
  • 1 g protein
  • 300 mg vitamin K (358% DV)
  • 6 mg vitamin C (7% DV)
  • 0.5 mg iron (3% DV)
  • 132 mg calcium (10% DV)
  • 0.25 mg vitamin B6 (12% DV)
  • 11 mg magnesium (3% DV)
  • 120 mg potassium (3% DV)

Wheatgrass juice also contains vitamin A, vitamin E, thiamin, riboflavin, niacin, pantothenic acid, zinc, manganese, selenium, and trace levels of other vitamins and minerals.

Additionally, wheatgrass provides chlorophyll, flavonoids, and amino acids including valine, isoleucine, leucine, lysine, threonine, phenylalanine, methionine, and tryptophan.

Chlorophyll Content

One of the main compounds in wheatgrass juice is chlorophyll. In fact, wheatgrass contains up to 70% chlorophyll, giving the juice its signature green color.

Chlorophyll molecules are structurally similar to hemoglobin, the protein that carries oxygen in your blood. This allows chlorophyll to increase oxygenation and energy levels in the body.

Some small studies show that chlorophyll intake can reduce DNA damage and oxidative stress in healthy adults (2, 3).

Overall, the high chlorophyll content contributes to the detoxifying effects of wheatgrass juice.

Antioxidant Activity

Wheatgrass juice has very high antioxidant activity compared to typical fruits and vegetables.

One study found that wheatgrass juice had a higher antioxidant activity than potatoes, broccoli, spinach, and tomatoes (4).

Antioxidants protect your cells against oxidative damage caused by free radicals. This kind of damage is thought to contribute to aging and certain diseases.

By reducing oxidative stress, antioxidants like those found in wheatgrass may lower your risk of chronic diseases such as heart disease, cancer, and diabetes.

How Much Wheatgrass Juice Should You Drink Daily?

Most sources seem to agree that 1–2 ounces (30–60 ml) of wheatgrass juice per day is a good amount if you’re trying to obtain general health benefits.

The typical dose used in research studies ranges from 2 ounces (60 ml) to 6–8 ounces (200–250 ml) per day.

It’s best to start with a small dose and gradually work your way up to larger amounts to allow your body to adapt. Avoid exceeding 8 ounces (250 ml) per day without your doctor’s approval.

You can drink wheatgrass juice on an empty stomach or with other foods and beverages. Some people dilute it with water or juice to improve the flavor.

Look for organic, fresh wheatgrass juice whenever possible. Powdered wheatgrass supplements are another option.

Potential Side Effects

When consumed in normal food amounts, wheatgrass juice is considered safe for most people.

However, some people report mild side effects including:

  • Headache
  • Nausea
  • Constipation
  • Diarrhea

These side effects should resolve quickly as your body gets used to the juice. Starting with small doses and gradually increasing intake can help minimize negative reactions.

Rarely, wheatgrass juice can cause an allergic response or throat irritation in sensitive people.

Additionally, wheatgrass juice may interact with certain medications due to compounds like chlorophyll and vitamin K. Speak to your healthcare provider if you take any medications.

Women who are pregnant or breastfeeding should exercise caution with wheatgrass juice due to the lack of safety research.

How to Make Wheatgrass Juice at Home

It’s easy to make fresh wheatgrass juice at home.

You can grow your own wheatgrass or purchase pre-grown trays of wheatgrass. Look for organic, non-GMO wheatgrass whenever possible.

Follow these steps:

  1. Rinse the wheatgrass to remove any dirt or debris.
  2. Chop the ends off the grass blades.
  3. Feed the wheatgrass slowly into a masticating juicer, alternating directions.
  4. Run pulp through the juicer again to maximize juice extraction.
  5. Enjoy the wheatgrass juice immediately after juicing.

If you don’t have a juicer, you can use a high-powered blender. Just be sure to strain the blended juice through a nut milk bag or cheesecloth to remove the pulp.

Store any leftover wheatgrass juice in an airtight container in the refrigerator for up to 3 days.


Wheatgrass juice contains many nutrients, antioxidants, and other compounds that may provide health benefits. Research has linked wheatgrass consumption to reduced inflammation, improved antioxidant status, and decreased oxidative stress.

Most sources recommend 1–2 ounces (30–60 ml) of wheatgrass juice per day. Start with a small amount and gradually work your way up to higher doses.

When used in moderation, wheatgrass juice is considered safe for most people. However, some side effects like nausea are possible, especially when you first start drinking it.

Wheatgrass juice is easy to make fresh at home with a juicer or blender. Be sure to consume it immediately for the best quality.

Overall, adding a small amount of wheatgrass juice to your diet a few times per week can be a healthy way to increase your nutrient intake.


1. United States Department of Agriculture. FoodData Central. Wheatgrass juice, raw.

2. Parysow O, Moller F, Hofmann MA, et al. Effect of oral supplementation with chlorophyll on DNA damage in human lymphocytes and on micronuclei formation in reticulocytes of rats. Phytomedicine. 2007;14(4):263-268. doi:10.1016/j.phymed.2006.12.013

3. Egner PA, Wang JB, Zhu YR, et al. Chlorophyllin intervention reduces aflatoxin-DNA adducts in individuals at high risk for liver cancer. Proc Natl Acad Sci U S A. 2001;98(25):14601-14606. doi:10.1073/pnas.251536898

4. Shyam A, Singh RK, Kumar A, Misra HO, Pant DC, Pal M. Wheat grass supplemented diet decreases oxidative stress in experimentally induced diabetic rat’s kidney. Chin J Integr Med. 2013;19(10):743-748. doi:10.1007/s11655-013-1520-2

Table: Nutrient content of 1 ounce (30 ml) wheatgrass juice

Nutrient Amount Daily Value
Calories 20 1%
Carbs 4 g 1%
Protein 1 g 2%
Vitamin K 300 mcg 358%
Vitamin C 6 mg 7%
Iron 0.5 mg 3%
Calcium 132 mg 10%
Vitamin B6 0.25 mg 12%
Magnesium 11 mg 3%
Potassium 120 mg 3%

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