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What is 2 oz of wheatgrass equivalent to?

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Wheatgrass is the young grass of the common wheat plant, Triticum aestivum. It is harvested just before reaching full maturity, when the grass is at its peak nutritional value. Wheatgrass is commonly consumed as a fresh juice, but can also be found in powder or supplement form. Many health food stores and juice bars sell shots of wheatgrass juice.

Two ounces of wheatgrass juice is a common serving size. But what exactly does 2 ounces of wheatgrass equate to in terms of nutritional value? Keep reading to learn about the different vitamins, minerals, and other nutrients found in a 2 oz serving of wheatgrass.

Nutritional Breakdown of 2 oz Wheatgrass

Here is an overview of the typical nutritional contents of 2 oz (59 ml) of wheatgrass juice:

Nutrient Amount
Calories 18
Protein 2 g
Carbohydrates 2 g
Dietary fiber 0.5 g
Sugars 0.5 g
Fat 0.4 g
Vitamin A 12% DV
Vitamin C 24% DV
Calcium 2% DV
Iron 4% DV
Potassium 8% DV

*DV = Daily Value

As you can see, 2 oz of wheatgrass packs a nutritional punch, providing substantial amounts of vitamins A and C, as well as iron and potassium.

Next, let’s take a closer look at some of the key nutrients found in wheatgrass.

Vitamin A

Wheatgrass is an excellent source of provitamin A carotenoids, compounds that the body converts into active vitamin A. Just 2 oz of wheatgrass provides 12% of the Daily Value (DV) for vitamin A.

Vitamin A supports:

– Immune system function
– Vision health
– Cell growth
– Skin health

The vitamin A in wheatgrass comes in the form of beta-carotene and other carotenoids. Research shows that carotenoids may have added health benefits compared to preformed vitamin A from animal sources. Studies link higher carotenoid intakes to reduced risk of chronic illnesses like heart disease and cancer.

So with 2 oz of wheatgrass, you get a boost of antioxidant carotenoids along with provitamin A activity.

Vitamin C

Wheatgrass is one of the highest plant-based sources of vitamin C. Just 2 oz provides 24% DV of this essential nutrient.

Vitamin C is a water-soluble antioxidant that supports:

– Immune function
– Collagen production
– Iron absorption
– Wound healing
– Bone health

Getting enough vitamin C is especially important during cold/flu season. The nutrient also aids collagen synthesis, which means it helps keep your skin, joints, and bones healthy.

With its substantial vitamin C content, wheatgrass juice delivers immune-boosting antioxidant power in just 2 oz.


Wheatgrass provides 4% DV for iron in a 2 oz serving. As a non-heme (plant-based) source, the iron in wheatgrass is less bioavailable than iron from meat. However, pairing your wheatgrass with a food high in vitamin C, such as orange juice, can enhance iron absorption.

Iron plays many important roles in the body including:

– Transporting oxygen in the blood
– Energy metabolism
– Immune function
– Neurotransmitter synthesis

Iron deficiency is one of the most common nutritional deficiencies. Groups at highest risk include children, pregnant women, and premenopausal women. Consuming good plant-based sources of iron like wheatgrass can help meet needs for this mineral.


Wheatgrass delivers 8% DV for potassium in just 2 oz. Potassium performs many essential functions:

– Fluid balance
– Nerve transmission
– Muscle contractions
– Heartbeat regulation
– pH balance

Diets high in potassium have been linked to reduced risk of high blood pressure. The mineral counteracts some of sodium’s negative effects on blood pressure. The adequate intake (AI) for potassium is 4700 mg per day for adults.

Wheatgrass, along with other fruits and veggies, can help you meet your potassium needs each day.


In addition to vitamins and minerals, wheatgrass contains chlorophyll – the pigment that gives plants their green color.

Chlorophyll may provide health benefits including:

– Antioxidant effects
– Liver detoxification
– Anti-inflammatory actions
– Wound healing

Some early research shows chlorophyll may help fight bacteria for improved oral health. More studies are needed, but chlorophyll is likely one way wheatgrass provides antioxidant protection.

Amino Acids

Wheatgrass also contains amino acids – the building blocks of proteins. About 2 oz provides:

– Arginine: 231 mg
– Aspartic acid: 557 mg
– Glutamic acid: 338 mg
– Serine: 222 mg
– Tyrosine: 181 mg

These amino acids perform many important functions in the body related to:

– Muscle synthesis
– Immune function
– Hormone production
– Neurotransmitter synthesis

Getting a variety of amino acids from dietary sources ensures the body can make all the different proteins it needs on a daily basis.


Like most raw fruits and vegetables, wheatgrass contains enzymes that aid digestion. Proponents claim consuming wheatgrass enzymes provides benefits like:

– Improved digestion
– Reduced inflammation
– Detoxification
– Increased energy

However, there’s lack of solid research on wheatgrass enzymes in humans. Enzymes are proteins that are typically broken down like other proteins during digestion. More studies are needed to determine if wheatgrass enzymes provide unique health benefits.

Comparison to Other Greens

How does wheatgrass compare to other low-calorie greens? Take a look at the nutritional profile of 2 oz of a few popular greens:

Green Calories Protein (g) Vitamin A Vitamin C Iron Potassium
Wheatgrass (2 oz) 18 2 12% DV 24% DV 4% DV 8% DV
Spinach (2 oz) 7 0.6 30% DV 10% DV 4% DV 5% DV
Kale (2 oz) 13 1 94% DV 27% DV 2% DV 4% DV
Chard (2 oz) 7 0.5 44% DV 18% DV 4% DV 6% DV

While all these greens are nutritious, wheatgrass stands out for its vitamin C content. It also provides more vitamin A and potassium compared to spinach and chard in a 2 oz serving.

Wheatgrass vs. Vegetable Juice

How does 2 oz of wheatgrass stack up against 2 oz of vegetable juice?

Beverage (2 oz) Calories Vitamin A Vitamin C Iron Potassium
Wheatgrass juice 18 12% DV 24% DV 4% DV 8% DV
V8 vegetable juice 15 15% DV 80% DV 4% DV 6% DV
Green vegetable juice 16 120% DV 24% DV 6% DV 5% DV

While wheatgrass has slightly fewer calories than vegetable juice, the juices provide significantly more vitamin A. However, wheatgrass packs a larger vitamin C punch in just 2 oz.

For a light, nutrient-dense beverage, wheatgrass juice is an excellent choice. Combining it with vegetable juice provides even greater nutritional diversity.

Possible Concerns

Wheatgrass is generally considered safe when used appropriately. However, there are a few possible concerns to be aware of:

Allergies: Wheatgrass could cause reactions in people with wheat/grass allergies.

Thyroid issues: Very high intakes may affect thyroid function. Moderate consumption is unlikely to be an issue.

Blood disorders: Due to its vitamin K content, wheatgrass may interfere with blood thinners like warfarin. Consult your doctor.

Contamination: Fresh wheatgrass could be contaminated if not properly cleaned. Purchase pasteurized products from reputable companies.

Overall, wheatgrass is safe for most people when used in normal food amounts. If in doubt, check with your healthcare provider before adding it to your diet – especially if you have underlying health conditions or take medications.

How to Add Wheatgrass to Your Diet

Here are some simple ways to enjoy wheatgrass:

– Start your morning with a 2 oz shot of wheatgrass juice. Chase it with juice or a smoothie to wash out the taste.

– Add a pinch of wheatgrass powder into your fruit/veggie smoothies.

– Use wheatgrass juice as the base of salad dressings or sauces.

– Mix wheatgrass juice with coconut water for an electrolyte replenishing sports drink.

– Add a wheatgrass supplement to your daily vitamin/mineral regimen.

– Grow your own wheatgrass at home for a steady supply. Use a quality sprouting tray and organic wheatgrass seeds.

– Include wheatgrass in juices and smoothies at your local juice bar or cafe.

– Trim and incorporate fresh wheatgrass into salads or sandwiches just like other greens.

Wheatgrass can be consumed fresh or as a juice, powder, or supplement. Experiment to find the method you enjoy most.

The Bottom Line

In summary, 2 oz of wheatgrass juice provides:

– 18 calories
– 2 g protein
– 12% DV vitamin A
– 24% DV vitamin C
– 4% DV iron
– 8% DV potassium

Along with vitamins, minerals, and antioxidants like chlorophyll. Wheatgrass packs substantial nutritional value in a low-calorie shot.

Pair your wheatgrass with fruits, veggies, healthy fats, and lean proteins as part of a balanced diet. Consumed regularly, wheatgrass can help you meet your daily nutrient needs and optimize your health.