Is Grass High in Iron? Separating Fact from Fictional Food Trends

December 14, 2025 •

3 min read

While some studies indicate that a concentrated form like wheatgrass can be a source of iron, its overall effectiveness and bioavailability for humans is widely debated. Most common lawn grasses, however, are not suitable for human consumption and provide no significant nutritional benefit.

Quick Summary

Concentrated forms like wheatgrass do contain some iron, but common grasses are not digestible by humans. The bioavailability of iron from wheatgrass is often low, and traditional iron-rich foods are more reliable sources for dietary needs.

Key Points

Not for Human Consumption: Common lawn grass is indigestible for humans and does not provide nutritional value, including iron.
Wheatgrass as an Exception: Young wheatgrass is an exception, containing concentrated vitamins, minerals (including iron), and chlorophyll, often consumed as a juice or powder.
Bioavailability is Key: The non-heme iron in wheatgrass is less readily absorbed than heme iron from animal sources, and its bioavailability is enhanced by Vitamin C.
Soil Contamination Risk: Grazing animals can ingest high levels of iron from soil contamination, especially with short grass, which can lead to complications.
Balanced Diet is Best: Relying on conventional, iron-rich foods like leafy greens, lentils, and fortified cereals is a more reliable strategy for human iron intake than relying on grass-based supplements.
Consult a Professional: It is advisable to consult a healthcare professional before adding any new supplement, including wheatgrass, to your diet.

The Nutritional Breakdown of Grass

Common grass, the kind found in lawns and fields, contains various minerals including iron, but its fibrous structure and a human's digestive system make it an unsuitable iron source. Ruminant animals like cows have specialized digestive systems to break down cellulose and absorb nutrients from grass, a capability humans lack. Therefore, relying on ordinary grass for iron or any other nutrient is ineffective and potentially harmful.

Wheatgrass: A Unique Case for Consideration

When the question 'is grass high in iron?' is asked, people are often thinking of wheatgrass. Wheatgrass is the young shoot of the common wheat plant, and its juice is sold as a dietary supplement or 'superfood'. It is indeed a source of various nutrients, including iron, and a 4-gram serving has been cited to provide around 8mg of iron. However, it is crucial to understand that this is not the same as chewing on your lawn.

Key differences between ordinary grass and wheatgrass include:

Growth stage: Wheatgrass is harvested at an early stage when it is rich in nutrients, whereas lawn grass is mature and primarily fibrous.
Processing: Wheatgrass is typically consumed as a concentrated juice or powder, which separates the nutrients from the indigestible fibrous material. Lawn grass is rarely processed in this manner for human consumption.
Nutrient Profile: While lawn grass contains minerals, wheatgrass is cultivated for its dense nutritional profile, including high levels of chlorophyll, vitamins, and amino acids in addition to iron.

Factors Affecting Iron Bioavailability

Just because a food contains iron does not mean the body can absorb it effectively. This is a critical distinction when evaluating plant-based iron sources. The iron found in plants is called non-heme iron, which is less bioavailable than the heme iron found in meat and seafood. The absorption of non-heme iron can be influenced by several factors:

Vitamin C: Consuming vitamin C alongside non-heme iron sources significantly increases its absorption. This is why many wheatgrass supplements and recipes are combined with citrus fruits.
Phytates: Found in grains and legumes, phytates can bind to iron and other minerals, inhibiting their absorption. This is particularly relevant for vegetarians and vegans who rely heavily on plant-based foods.
Soil Quality: The mineral content of grass, including wheatgrass, is highly dependent on the soil quality. If the soil is deficient in iron, the plant's iron content will be lower.

Iron Content Comparison: Wheatgrass vs. Common Foods


Food Item	Iron Content (per comparable serving)	Iron Type	Bioavailability for Humans
Wheatgrass Juice	~8mg (per 4g dry weight)	Non-heme	Moderate (improved by Vitamin C)
Spinach	~2.7mg (per 100g, cooked)	Non-heme	Low to moderate (influenced by preparation)
Beef (Heme Iron)	~3.3mg (per 100g, ground)	Heme	High
Lentils	~3.3mg (per 100g, cooked)	Non-heme	Moderate (can be affected by phytates)
Common Lawn Grass	Negligible (for human digestion)	N/A	Non-existent

The Role of Iron in Ruminant Health

While human consumption of grass is ineffective for iron intake, it is the cornerstone of grazing animal nutrition. Iron is essential for the health of ruminants like cattle, playing a vital role in oxygen transport via hemoglobin and supporting immune function. However, the iron content in pasture can be affected by soil contamination, especially when grass is short, leading to potential iron overload in livestock. This highlights the complex relationship between plants, soil, and animal nutrition, and underscores why generalizing a plant's nutritional value for one species to another is problematic.

The Importance of a Balanced Diet

For humans, meeting iron requirements is best achieved through a varied and balanced diet rather than relying on concentrated grass products. For example, combining iron-rich foods like lentils or spinach with a source of vitamin C (such as oranges or bell peppers) can significantly boost absorption. This provides a more reliable and complete nutritional profile than focusing on a single, unconventional source like wheatgrass.

Conclusion: The Bottom Line on Iron and Grass

Is grass high in iron? The answer is nuanced. While specialized grasses like wheatgrass do contain some iron, particularly when concentrated, common lawn grass is not a viable nutritional source for humans. Its fibrous structure prevents proper digestion and nutrient absorption. For a reliable and balanced intake of iron, a varied diet of traditional food sources, including leafy greens, legumes, and lean meats, is far superior. Always consult a healthcare professional or registered dietitian for advice on meeting nutritional needs. More about wheatgrass benefits and precautions.

Frequently Asked Questions

No, you cannot get iron by eating lawn grass. The human digestive system is not equipped to break down the fibrous cellulose in grass and absorb the nutrients.

No, wheatgrass is specifically the young sprouts of the wheat plant, harvested for its concentrated nutrients before the grain forms. Regular lawn grass is a different, more mature plant form.

The iron in wheatgrass is non-heme iron, which is not as easily absorbed by the body as heme iron from meat. However, absorption can be improved by consuming it with a source of Vitamin C.

Ruminant animals have a multi-chambered stomach and special digestive bacteria that allow them to break down cellulose and efficiently extract nutrients from grass.

Yes, some people report side effects such as nausea, headaches, or diarrhea, particularly when first starting to consume wheatgrass juice or supplements.

Better sources of iron for humans include red meat, poultry, seafood, legumes, leafy green vegetables like spinach, nuts, and fortified cereals.

Yes, the iron content of grass is heavily influenced by the soil quality. Soil contamination can increase the iron levels in grass, which can pose problems for grazing animals.