Does grass contain vitamin C?

December 13, 2025 •

4 min read

Some specific types of grass, like wheatgrass, have been noted to contain high levels of vitamin C, an antioxidant abundant in many plants, fruits, and vegetables. This often surprises those who assume grass is nutritionally worthless for humans, highlighting a key distinction between common lawn turf and nutrient-rich cereal grasses.

Quick Summary

Fresh cereal grasses such as wheatgrass and barley grass contain significant vitamin C, but common lawn grass provides no nutritional value to humans. Our bodies cannot digest the tough cellulose in grass, meaning it offers minimal usable nutrients unless consumed in processed forms like juice or powder. However, certain edible grasses can serve as a beneficial dietary supplement.

Key Points

Edible vs. Inedible Grass: Common lawn grass is indigestible for humans and offers no vitamin C, while young cereal grasses like wheatgrass and barley grass are nutrient-rich superfoods.
Human Digestion: Humans cannot digest the cellulose in tough grass cell walls because we lack the necessary enzymes.
Preparation is Key: To benefit from the nutrients in edible grasses, they must be processed into juice or powder, which breaks down the cell walls and makes the vitamins bioavailable.
Nutrient Content: Wheatgrass and barley grass are concentrated sources of vitamin C, chlorophyll, and other essential vitamins and minerals.
Dietary Supplement: Edible grasses are best used as a health supplement rather than a dietary staple, complementing a diet rich in more readily digestible fruits and vegetables.
Individual Choice: The choice between wheatgrass and barley grass depends on individual taste preferences and specific health goals, as both offer excellent nutritional benefits.

The Vitamin C Connection: Not All Grass is Equal

While a typical blade of lawn grass is not a human food source, the question of whether grass contains vitamin C has a more nuanced answer when considering specific, edible varieties. Forage grasses, including the young shoots of cereal plants like wheat and barley, are known to contain a variety of vitamins and minerals, including vitamin C. The key distinction lies between the indigestible fibrous nature of mature lawn grass and the nutrient-dense, harvested shoots of cultivated 'superfood' grasses.

Historically, humans are not adapted to consume and digest tough grasses. Our digestive systems lack the necessary enzymes, such as cellulase, to break down the hard cellulose cell walls. This is in stark contrast to herbivores, which possess specialized digestive systems with fermenting organs and symbiotic microorganisms that enable them to extract energy from plant cell walls. However, modern extraction methods, like juicing and powdering, bypass this limitation, making the nutrients in certain grasses bioavailable for human consumption.

The Human-Edible Grasses: Wheatgrass and Barley Grass

When people discuss the nutritional benefits of grass, they are almost always referring to cereal grasses harvested at a young, pre-jointing stage, before they become tough and fibrous.

Wheatgrass

Wheatgrass (Triticum aestivum L.) is a popular health food supplement known for its rich nutrient profile. It contains significant amounts of vitamins A, C, and E, as well as minerals, enzymes, and a high concentration of chlorophyll. Its high vitamin C content, along with other antioxidants, is often cited for its immune-boosting and skin-health benefits. Wheatgrass is most commonly consumed as a freshly pressed juice or in powdered form mixed into drinks and smoothies.

Barley Grass

Barley grass (Hordeum vulgare) is another nutrient-dense powerhouse often compared to wheatgrass. It is also a good source of vitamin C, vitamins A, K, and E, and various B vitamins. Barley grass is particularly noted for its higher dietary fiber content compared to wheatgrass, which is beneficial for digestive health by promoting healthy gut bacteria. It has a milder taste than wheatgrass, which some find more palatable.

Comparing Wheatgrass and Barley Grass

To help differentiate between these two popular 'superfood' grasses, here is a comparison based on their nutritional profiles:


Feature	Wheatgrass	Barley Grass
Vitamin C Content	Potent source, but can vary by growing conditions. Research has shown varying levels; one study noted 14.4 mg/100g compared to 25.4 mg/100g in barley grass. Another suggests a higher level depending on cultivation method.	A strong source, with some studies showing higher levels than wheatgrass.
Dietary Fiber	Lower than barley grass.	Higher than wheatgrass, beneficial for digestive health.
Chlorophyll	High concentration, often noted for detoxification.	Also high in chlorophyll, contributes to detoxification benefits.
Taste	Often described as having a stronger, more robust 'grassy' taste.	Generally considered to have a milder taste.
Enzymes	Contains digestive enzymes, including superoxide dismutase (SOD).	Rich in enzymes like SOD, protease, and amylase.
Protein	Contains all essential amino acids.	Also a complete protein source with essential amino acids.

The Digestion Dilemma: Why You Can't Just Eat Lawn Grass

As mentioned earlier, the primary reason humans cannot get nutrients from common lawn grass is our inability to break down cellulose. This tough, fibrous carbohydrate forms the structural cell walls of plants. Unlike herbivores that have evolved complex digestive systems to handle this fibrous material, the human digestive tract simply lacks the necessary enzymes. When we consume tough, mature grass, it passes through our system largely intact, providing only indigestible fiber known as roughage, which helps with bowel movements but provides no significant caloric or vitamin intake. This is why cereal grasses are almost always juiced or ground into a fine powder to break down the cell walls and release the vitamins and minerals contained within the plant's cells.

For most people, relying on familiar fruits and vegetables is the most reliable way to obtain vitamin C, as the nutrient is readily bioavailable. The National Institutes of Health provides a comprehensive list of common food sources of vitamin C, including red and green peppers, broccoli, and citrus fruits like oranges.

Conclusion

In summary, the answer to 'Does grass contain vitamin C?' is yes, but with a critical distinction. While the common lawn grass you walk on is not a viable source of vitamin C for human consumption, young cereal grasses like wheatgrass and barley grass are packed with this essential antioxidant. The key is preparation; by juicing or powdering these 'superfood' grasses, humans can bypass their digestive limitations and absorb the nutrients. However, consuming fresh, readily digestible fruits and vegetables remains the most straightforward and effective way to meet your daily vitamin C requirements. Edible grasses are best considered a nutritional supplement, not a dietary staple.

Potential Wild Edible Grasses (Proceed with caution)

While uncommon, a few wild plants and weeds are reported to have vitamin C and other nutrients, though they are not true 'grasses' in the traditional sense. These include stinging nettle, dandelion, and miner's lettuce, which are foraged for their leaves. Always exercise extreme caution when foraging and ensure proper identification, as many plants can be toxic.

Learn more about common sources of vitamin C from the NIH

How to get more vitamin C from edible grasses:

Juice Fresh Grass: Use a slow masticating juicer specifically designed for fibrous greens to extract the maximum amount of nutrients from fresh wheatgrass or barley grass shoots.
Add Powder to Smoothies: Mix wheatgrass or barley grass powder into fruit smoothies for a convenient and concentrated dose of vitamins, minerals, and antioxidants.
Consume Green Shots: Take a small 'shot' of fresh wheatgrass juice in the morning on an empty stomach to maximize nutrient absorption.
Mix into Beverages: Stir grass powders into water, juice, or other beverages to make a nutrient-rich and alkalizing drink.

Frequently Asked Questions

No, you cannot get vitamin C by eating common lawn grass. The human digestive system lacks the enzyme cellulase needed to break down the cellulose in grass cell walls, so the nutrients are not released for absorption.

Wheatgrass is the nutrient-dense young shoot of the wheat plant, harvested specifically for human consumption as a 'superfood'. Lawn grass is a different species, and its mature, fibrous blades are not suitable for human digestion.

Yes, both wheatgrass and barley grass are considered good sources of vitamin C when consumed as juice or powder. This allows the body to absorb the nutrients from within the plant's cells.

Yes, juicing breaks down the tough cellulose cell walls of grass, which is the part humans cannot digest. This process releases the vitamins and minerals, including vitamin C, making them available for the body to absorb.

Herbivores have specialized digestive systems, such as multiple stomachs or a large intestinal tract, and symbiotic gut bacteria that allow them to ferment and break down cellulose. Humans do not have this physiological capability.

Edible grasses like wheatgrass and barley grass contain a wide array of nutrients, including chlorophyll, vitamins A, E, K, B vitamins, iron, magnesium, calcium, and amino acids.

Yes, the vitamin C content in grass can be reduced significantly by processes like prolonged storage, drying, and heat exposure. Forage grasses like hay will have almost no vitamin C left.

Yes, some wild plants and weeds like stinging nettle, dandelion, and miner's lettuce are known to be rich in vitamin C. However, it is crucial to properly identify them before consumption due to potential toxins.