Is Wheatgrass Keto-Friendly? Your Guide to Keto-Approved Greens

December 27, 2025 •

4 min read

According to the USDA, a single tablespoon (8g) of wheatgrass powder contains 6 grams of carbohydrates, but the minimal net carb count means it can fit into a ketogenic diet. This guide answers the burning question: is wheatgrass keto-friendly, explaining the nutritional specifics and proper usage to maintain ketosis.

Quick Summary

Pure wheatgrass, whether fresh or powdered, is highly keto-friendly due to its low net carb count, which comes primarily from indigestible fiber. When consumed in moderation, it provides valuable nutrients without exceeding the daily carbohydrate limit. Beware of pre-made juices or blends with added sugars, which can easily knock you out of ketosis.

Key Points

Low Net Carbs: The majority of carbohydrates in wheatgrass are indigestible fiber, resulting in a low net carb count suitable for keto.
Rich in Nutrients: Wheatgrass is a powerhouse of vitamins, minerals, and antioxidants, helping to fill nutritional gaps common on restrictive diets.
Watch for Added Sugars: Avoid pre-bottled wheatgrass products or blends with added sweeteners that can increase the carb load and disrupt ketosis.
Start Slow: Some individuals may experience digestive issues when first adding wheatgrass to their diet; it's best to start with small servings.
Available in Many Forms: Wheatgrass can be consumed as fresh juice, powder, or capsules, offering versatile ways to incorporate it into a keto regimen.
Gluten-Free, but Check Labels: Pure wheatgrass is gluten-free, but always confirm with certified products to avoid cross-contamination if you have celiac disease.

The Carb Count: Why Wheatgrass Fits the Keto Lifestyle

When evaluating any food for a ketogenic diet, the primary concern is its carbohydrate content. For wheatgrass, the good news is that its carb count is very low, especially the net carbs. A typical 4-gram serving of raw wheatgrass contains only 2 grams of carbohydrates, most of which are from fiber. The fiber is not absorbed by the body and therefore does not impact blood sugar or ketosis. Similarly, an 8-gram tablespoon of wheatgrass powder contains about 6 grams of carbohydrates, but a significant portion is fiber, resulting in a low net carb total. This makes wheatgrass a safe and beneficial addition for those seeking to enhance their nutrient intake while keeping carbs to a minimum.

The Nutritional Edge: How Wheatgrass Benefits a Ketogenic Diet

Beyond its favorable carb profile, wheatgrass offers a range of nutrients that can be particularly helpful for those on keto. The high vitamin, mineral, and antioxidant levels help to counteract potential nutrient deficiencies that can sometimes occur on a restrictive diet. The high chlorophyll content is also thought to have detoxifying effects. Incorporating wheatgrass can provide a powerful boost of micronutrients without any significant caloric or carbohydrate load.

How to Safely Use Wheatgrass on a Ketogenic Diet

There are several forms of wheatgrass available, and knowing how to use each is key to staying in ketosis. Raw wheatgrass can be juiced for a potent shot, while the more common powdered form can be easily added to drinks and dishes. Here are some tips for incorporating it:

Wheatgrass Shots: The purest form, a small shot of fresh wheatgrass juice is low in carbs and packed with nutrients. Use a juicer to make your own at home or buy from a health food store.
Wheatgrass Powder: This is the most versatile form. Mix a tablespoon into water, a low-carb smoothie with almond milk, or sprinkle it over a keto-friendly salad or dip.
Supplement Capsules: For those who dislike the taste, wheatgrass capsules offer a convenient way to get the benefits without any flavor. Always check the labels for fillers or added starches.

Potential Downsides and Precautions

While wheatgrass is largely beneficial, there are a few considerations to keep in mind, especially for those new to it. Some individuals may experience digestive upset, such as nausea or diarrhea, when first introducing it into their diet. It's best to start with a small amount and gradually increase your intake. Additionally, while pure wheatgrass is gluten-free, some gluten-sensitive individuals may react to cross-contamination, though this is rare since the grass is harvested before the wheat berries containing gluten can form. Always opt for certified gluten-free products if you have celiac disease or a high sensitivity.

Comparison Table: Wheatgrass vs. Other Keto-Friendly Greens


Feature	Wheatgrass	Spinach	Kale
Net Carbs (per 100g)	~5-6g (Juice/Powder)	~1.4g	~3.5g
Best Form for Keto	Juice, Powder	Raw, Cooked	Raw, Cooked
Nutrient Density	Extremely high (chlorophyll)	High (Vitamins A, K)	High (Vitamins A, C, K)
Best Used In	Shots, smoothies	Salads, smoothies, cooked dishes	Salads, baked chips, smoothies
Primary Function	Detox, nutrient boost	Everyday nutrition	General health, versatile

Conclusion: A Keto-Friendly Powerhouse

Ultimately, the answer to the question "is wheatgrass keto-friendly?" is a definitive yes, provided it is consumed in its pure form. Its exceptionally low net carb count and high nutrient density make it a powerful ally on a ketogenic diet. By carefully choosing pure wheatgrass powder, fresh juice, or capsules, you can avoid hidden sugars and ensure you're getting a concentrated dose of vitamins and minerals. The key is moderation and being mindful of the form you consume to stay well within your daily carb limits. By following these guidelines, you can reap the numerous health benefits of wheatgrass without jeopardizing your state of ketosis.

Wheatgrass Preparation and Recipe Ideas

Keto Green Smoothie: Blend 1 tbsp of wheatgrass powder with unsweetened almond milk, a handful of spinach, half an avocado, and a scoop of protein powder.
Wheatgrass Vinaigrette: Whisk 1 tsp of wheatgrass powder with olive oil, apple cider vinegar, and a pinch of salt and pepper for a vibrant salad dressing.
Detox Water: Add a small scoop of wheatgrass powder to a glass of water with a squeeze of lemon for a simple, refreshing drink.
Wheatgrass Keto Bombs: Mix wheatgrass powder into a base of coconut oil and cream cheese, add your favorite keto-friendly sweetener, and freeze in small molds for a quick energy bite.
Wheatgrass Pesto: While not traditional, a small amount of wheatgrass powder can be added to a low-carb pesto recipe made with macadamia nuts and basil for an extra nutritional kick.

Visit this resource for more information on the health benefits of wheatgrass.

Frequently Asked Questions

Yes, wheatgrass powder contains carbohydrates, with an 8-gram tablespoon typically containing about 6 grams of total carbs. However, most of these come from fiber, meaning the net carb count is much lower and generally safe for a keto diet.

You should be cautious with store-bought wheatgrass juice. Always check the label to ensure it is pure and does not contain any added sugars or high-carb fruit juices, which could compromise your state of ketosis.

Yes, wheatgrass is naturally gluten-free as it is harvested before the plant produces the gluten-containing grain. However, people with celiac disease should choose certified gluten-free products to avoid cross-contamination during processing.

Because of its low net carb content, you can have a standard daily serving (e.g., a 1-ounce shot or a tablespoon of powder) without a problem. Just remember to account for the small number of carbs in your daily intake.

No, pure wheatgrass will not kick you out of ketosis, assuming you are following a standard daily dosage. The net carb count is too low to cause a significant insulin response that would disrupt ketosis.

The best ways to consume wheatgrass on keto are as a fresh juice shot or by mixing pure wheatgrass powder into a low-carb smoothie, water, or other keto-friendly beverages.

While generally safe, some people may experience mild side effects like nausea or digestive upset when they first start consuming wheatgrass. It's recommended to begin with a small amount to see how your body reacts.