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How much wheatgrass powder per shot?

Wheatgrass shots have become an increasingly popular health trend in recent years. Packed with nutrients, wheatgrass powder can provide a quick and easy way to get a concentrated boost of vitamins and minerals. But how much powder do you actually need per shot? Let’s take a closer look at determining the right wheatgrass powder dosage.

What is Wheatgrass Powder?

Wheatgrass refers to the young grass shoots of the common wheat plant, Triticum aestivum. It contains high levels of chlorophyll, vitamins, minerals, and enzymes. Wheatgrass powder is made by juicing or drying and grinding down fresh wheatgrass leaves into a fine green powder.

This powder can then be mixed with water or juice and consumed as a shot. The idea is that by condensing down the grass into powder form, you can get a concentrated nutritional punch in one quick shot.

Benefits of Wheatgrass Powder

Wheatgrass powder and shots have grown in popularity due to their many purported health benefits. Here are some of the top reasons people are reaching for wheatgrass powder:

  • High in nutrients like vitamins A, C, E, K, calcium, iron, magnesium, and amino acids
  • Contains antioxidant compounds like flavonoids and chlorophyll that may help neutralize free radicals
  • May help boost immunity due to high vitamin and antioxidant content
  • Anti-inflammatory effects that may help reduce inflammation throughout the body
  • Possible protective benefits for the cardiovascular system
  • Some evidence it may help improve blood sugar control
  • May assist with detoxification and liver health
  • Contains compounds that may have anti-cancer effects

Research is still emerging on wheatgrass powder and shots. But the existing studies and anecdotal evidence point to it being a nutrient-dense superfood with wide-ranging health benefits.

How Much Wheatgrass Powder Per Shot?

So how much of this superfood powder do you actually need to reap the benefits? Let’s take a look at some general wheatgrass powder dosage guidelines:

Standard Serving

Most sources recommend 1-2 teaspoons (2-4 grams) of wheatgrass powder per shot. This seems to be the commonly accepted standard serving size.

Serving Sizes Based on Powder Density

However, the density and quality of wheatgrass powders can vary between brands. Here are some more precise recommendations based on the powder’s density:

Powder Density Serving Size
0.5 g/mL 2 mL or 1/2 teaspoon
0.7 g/mL 1.5 mL or 1/3 teaspoon
1 g/mL 1 mL or 1/5 teaspoon

Most high-quality wheatgrass powders have a density of around 0.5-0.7 g/mL. So the table above provides a more precise serving size breakdown depending on how dense your particular brand of powder is.

Daily Wheatgrass Powder Recommendations

Many sources recommend taking just 1-2 wheatgrass shots per day. This aligns with the standard serving sizes listed above.

However, some people, such as athletes or those with specific health conditions, may choose to take larger daily doses. Up to 4-6 grams per day could be considered a high but still safe daily amount for most healthy adults.

Wheatgrass Powder in Smoothies

Another common way to consume wheatgrass powder is blended into smoothies. For smoothies, you can use a bit less than a shot since the powder will be diluted in more liquid.

Try starting with 1 teaspoon (2 grams) in your smoothie and adjusting up or down to your taste and desired nutritional boost.

How to Take a Wheatgrass Shot

Taking straight wheatgrass powder shots can take some getting used to. Here are a few tips for taking wheatgrass shots:

  • Start with 1 teaspoon (2g) powder and work up from there
  • Mix the powder with 2-4 oz cool water or juice like apple, orange, etc.
  • Stir or shake vigorously to dissolve the powder
  • Drink the shot quickly rather than sipping
  • Have a chaser like fruit juice ready to improve the taste
  • Breathe through your mouth to avoid the strong odor as you drink
  • Try holding your nose as you drink the shot if needed
  • Stay well hydrated after taking the shot
  • Wait 15-30 minutes before eating to allow nutrients to absorb

The strong, grassy taste and smell can definitely take some getting used to. But the potent nutritional value makes it worthwhile for many. The taste does seem to grow on most people with regular use.

Precautions with Wheatgrass Powder

When used appropriately, wheatgrass powder is generally considered safe for most people. However, there are some precautions to be aware of:

  • May cause mild GI side effects like nausea, diarrhea, or constipation
  • Iron content may be unsafe for those with hemochromatosis or thalassemia
  • Allergic reactions are possible in those with wheat/grass allergies
  • Possible unsafe mercury levels with poor quality or contaminated products
  • Can interact with medications for blood disorders, diabetes, thyroid, or immunosuppressants
  • Not enough research on safety for pregnant/breastfeeding women

Talk to your doctor before taking wheatgrass, especially in supplement form or higher doses, if you have any medical conditions or take medications. Introduce wheatgrass slowly and watch for any worrisome reactions.

Best Practices for Wheatgrass Powder Shots

Here are some top tips for taking wheatgrass powder shots:

  • Start slow – Try just 1 teaspoon at first to assess tolerance and work up slowly
  • Mix thoroughly – Whisk or shake well to prevent clumping and evenly distribute the grassy taste
  • Drink quickly – Take the shot fast instead of sipping to avoid the strong flavor lingering
  • Rinse and chase – Have water or juice ready to rinse the mouth and mask the aftertaste
  • On an empty stomach – Take shots first thing in the morning or 30 mins before meals for optimal absorption
  • Store properly – Keep wheatgrass powder away from heat/moisture/light and in an airtight container
  • Rotate sources – Vary where you get wheatgrass from to avoid potential contaminants
  • pair with diet – Eat a balanced, vegetable-rich diet in addition to taking shots

Taking these best practices into account can help you improve the palatability, effectiveness, and safety of your wheatgrass shots.


Why take wheatgrass powder instead of juice?

Wheatgrass powder offers some advantages over wheatgrass juice, including:

  • More convenient and portable for on-the-go use
  • Typically more affordable and cost-effective
  • Longer shelf life than fresh juice
  • Allows you to control serving sizes
  • Avoids juicing required for fresh wheatgrass juice

What does wheatgrass powder taste like?

Wheatgrass powder has a very strong, grassy, earthy taste that many find unpleasant and difficult to drink on its own. It has a notoriously bitter flavor. Mixing it thoroughly with juice can help mask the taste.

When should I drink wheatgrass shots?

The best time to take wheatgrass shots is first thing in the morning on an empty stomach. This allows your body to absorb and utilize the nutrients most effectively. Waiting at least 30 minutes before eating is also recommended.

Can I bake or cook with wheatgrass powder?

It’s best not to expose wheatgrass powder to high heat, as this can damage and degrade some of the delicate nutrients and enzymes. Lightly sprinkling it on dishes or adding it to unbaked items like smoothies is your best bet.


Wheatgrass powder is an easy way to get a quick burst of vital nutrients. While 1-2 teaspoons (2-4 grams) per shot is a standard serving size, you can adjust the amount based on your own tolerance and health goals.

Start slowly with wheatgrass powder and work your way up in serving size. And be sure to take any potential safety considerations into account if you have specific health conditions or sensitivities.

When used properly alongside a healthy lifestyle, wheatgrass powder can be a simple way to flood your body with antioxidants, vitamins, and superfood nutrition.