Wheatgrass, Microgreens, and Other Healthy Foods That Look Like Grass

Over 5,000 years ago, ancient Egyptians were already utilizing wheatgrass for its numerous health advantages, making it one of the oldest healthy foods that looks like grass. Today, this vibrant green superfood and other similar-looking plants like microgreens and barley grass are celebrated for their concentrated vitamins, minerals, and antioxidants.

Quick Summary

Several highly nutritious foods, such as wheatgrass, barley grass, and microgreens, physically resemble grass and offer potent health benefits. These nutrient-dense greens provide concentrated vitamins, minerals, and antioxidants that can support the immune system, improve digestion, and combat inflammation.

Key Points

• Wheatgrass: The nutrient-dense shoots of the wheat plant, typically consumed as a concentrated juice or powder, that is prized for its high chlorophyll, antioxidant, and anti-inflammatory properties.

• Microgreens: The edible seedlings of various vegetables and herbs, which are harvested after a few weeks and contain significantly higher concentrations of vitamins, minerals, and antioxidants than their mature counterparts.

• Nutrient Concentration: Microgreens are known to contain nutrient levels up to 40 times higher than mature greens, while a single shot of wheatgrass juice is often considered nutritionally equivalent to a large portion of green vegetables.

• Dietary Versatility: Wheatgrass is typically juiced or powdered for a quick, potent supplement shot, whereas microgreens offer diverse flavors and textures that can be easily incorporated into salads, sandwiches, and other dishes.

• Taste Profile: Wheatgrass has a strong, earthy, grassy flavor that some find intense, while microgreens offer a wide range of flavor profiles, from nutty and mild (sunflower) to peppery and spicy (radish).

• Other Options: Other healthy, grass-like supplements include barley grass powder, algae like spirulina and chlorella, and powdered seaweed, all of which offer unique nutritional benefits and antioxidant properties.

What Exactly is Wheatgrass?

Wheatgrass is the young, freshly sprouted leaves of the common wheat plant (Triticum aestivum), typically harvested 7–10 days after sprouting. It is most often consumed as a concentrated juice, a powder mixed into drinks, or as a supplement in capsule or tablet form. Despite its origin, fresh wheatgrass juice is considered gluten-free, as gluten develops in the wheat seed kernel, not the green grass shoots. Its signature vibrant green color comes from its extremely high chlorophyll content, sometimes called "green blood" due to its structural resemblance to human hemoglobin.

Why Wheatgrass is a Nutritional Powerhouse

Wheatgrass is a remarkably dense source of nutrients, including a wide array of vitamins, minerals, amino acids, and enzymes. It contains powerful antioxidants that help protect the body from oxidative stress and inflammation, while its chlorophyll content is believed to aid in detoxification. Regular consumption has been linked to potential benefits like improved immune function, enhanced digestion, and increased energy levels.

How to Incorporate Wheatgrass Into Your Diet

• Shots: The most potent way to consume wheatgrass is as a fresh, 1–2 ounce shot of juice, though the earthy, grassy flavor can be intense.
• Smoothies: Mask the strong taste by adding a shot of fresh juice or a scoop of wheatgrass powder to a fruit-based smoothie.
• Dressings and Dips: Powdered wheatgrass can be mixed into homemade salad dressings, hummus, or guacamole for a nutritional boost.
• Supplements: For those who prefer convenience, tablets or capsules are available, though some health experts note that fresh juice may be more potent.

Meet Microgreens: Tiny Plants, Major Nutrients

Microgreens are a class of immature, nutrient-dense greens harvested shortly after the first leaves (cotyledons) have developed. These tiny seedlings, often just 1 to 3 inches tall, are not to be confused with sprouts, as they are grown in soil and only the stem and leaves are consumed. Research has shown that microgreens can contain significantly higher concentrations of vitamins, minerals, and antioxidants than their mature vegetable counterparts.

The Health Advantages of Microgreens

The nutritional profile of microgreens varies by plant type, but many varieties are exceptionally rich in antioxidants like polyphenols and carotenoids. This antioxidant concentration offers potent health benefits, including supporting heart health, enhancing brain function, and aiding in weight management. For instance, studies have suggested that broccoli microgreens may improve insulin resistance, while red cabbage microgreens can help lower LDL ('bad') cholesterol.

Popular Microgreen Varieties

• Sunflower Microgreens: Known for their nutty flavor and high protein, vitamin A, and calcium content.
• Radish Microgreens: These offer a peppery, spicy kick and are rich in vitamins and manganese.
• Beetroot Microgreens: Providing an earthy flavor and colorful stems, they are packed with vitamins, iron, and magnesium.
• Pea Microgreens: With a sweet, fresh pea flavor, they are loaded with vitamins C and K, and folic acid.

Comparison: Wheatgrass vs. Microgreens

Feature	Wheatgrass	Microgreens
Appearance	Bright green, grass-like blades from the wheat plant.	Tiny, edible seedlings from a variety of vegetables and herbs.
Growth & Harvest	Typically grown in trays and harvested in 7–10 days.	Also grown in trays, with a rapid harvest cycle of 7–14 days.
Nutrient Density	Exceptionally high in chlorophyll and a wide range of vitamins and minerals.	Often boast 4 to 40 times more concentrated nutrients than their mature versions.
Flavor	Strong, earthy, and grassy, often taken as a shot or mixed with sweeter juices.	Flavors vary widely by type, from nutty and mild to spicy and peppery.
Usage	Primarily consumed as juice or powder for a concentrated nutrient boost.	Versatile culinary addition used in salads, sandwiches, smoothies, and garnishes.

Other Green Superfoods Resembling Grass

Beyond wheatgrass and microgreens, several other green superfoods provide powerful, concentrated nutrition, sometimes in forms that visually evoke grass or green powder. These options are perfect for diversifying your nutrient intake.

Barley Grass

Similar to wheatgrass, barley grass is another young cereal grass packed with chlorophyll, vitamins, and antioxidants. While wheatgrass has higher protein, barley grass is known for having more fiber and a milder, sweeter flavor. This makes it a great alternative for those who find the taste of wheatgrass too potent. Barley grass contains antioxidants like superoxide dismutase (SOD) and is recognized for its alkalizing properties that help balance the body's pH levels.

Spirulina and Chlorella

Though they are algae and not grasses, spirulina and chlorella are often sold in powdered form as a dark green supplement that can resemble ground grass. These potent blue-green algae are nutritional powerhouses rich in protein, vitamins, and minerals.

• Spirulina: This spiral-shaped algae contains high levels of phycocyanins and is celebrated for its antioxidant, anti-inflammatory, and immune-modulating properties.
• Chlorella: With a famously high chlorophyll content, chlorella is often touted for its ability to support the body's natural detoxification processes and aid digestion.

Seaweed and Kelp

Some varieties of seaweed and kelp, when dried and powdered, also appear as a green-hued health food supplement. Seaweed is one of the few plant-based sources of omega-3 fatty acids and is rich in iodine, which is essential for thyroid function. Its anti-inflammatory properties and broad nutrient profile make it a valuable addition to a healthy diet.

Conclusion: Choosing Your Green Superfood

The world of green superfoods offers many healthy options that can look like grass or green powder. From the potent, concentrated benefits of wheatgrass to the versatile, nutrient-dense qualities of microgreens, or the powerful nutrients found in algae like spirulina, there is a choice for every palate and dietary need. Integrating these vibrant, plant-based foods can significantly boost your vitamin, mineral, and antioxidant intake. When selecting your superfood, consider factors like nutrient concentration, flavor, and how it will fit into your daily routine. Ultimately, incorporating a variety of these green powerhouses, alongside a balanced diet of fruits, vegetables, and lean proteins, will offer the most comprehensive health benefits.

To learn more about the nutritional value of greens, consider exploring resources from reputable health institutions.

• Healthline - 13 of the Healthiest Leafy Green Vegetables

References

Wheatgrass: Benefits, Side Effects, and More - Healthline. (2024, September 23). Healthline. Retrieved October 13, 2025, from https://www.healthline.com/health/food-nutrition/wheatgrass-benefits Health Benefits of Wheatgrass - WebMD. (2023, December 28). WebMD. Retrieved October 13, 2025, from https://www.webmd.com/diet/health-benefits-wheatgrass Wheat Grass vs. Barley Grass: Key Benefits and Distinctions. (2025, August 20). menggantunggambar.com.my. Retrieved October 13, 2025, from https://menggantunggambar.com.my/blog/wheat-grass-vs-barley-grass-key-benefits-and-distinctions/ Microgreens Benefits 101: How Tiny Greens Supercharge Your Wellbeing. (2025, April 14). Balance Farms. Retrieved October 13, 2025, from https://balancefarms.com/blog/microgreens-benefits/ 6 Health Benefits of Microgreens. (2023, July 07). Cleveland Clinic Health Essentials. Retrieved October 13, 2025, from https://health.clevelandclinic.org/benefits-of-microgreens Microgreens: Health Benefits, Nutrition and How to Grow Them. (2023, July 07). Healthline. Retrieved October 13, 2025, from https://www.healthline.com/nutrition/microgreens Benefits of Wheatgrass - The Happy Pear. (n.d.). The Happy Pear. Retrieved October 13, 2025, from https://thehappypear.ie/articles/benefits-of-wheatgrass/ Microgreens: Health Benefits and Growing Tips - AllThatGrows. (2025, September 26). AllThatGrows. Retrieved October 13, 2025, from https://www.allthatgrows.in/blogs/posts/nutritious-microgreens What Microgreens Can You Grow? - Mr. Fothergill's. (2024, January 11). Mr. Fothergill's. Retrieved October 13, 2025, from https://mr-fothergills.co.uk/blogs/all/what-microgreens-can-you-grow What Are Microgreens? Learn How to Grow These Superfoods. (2024, January 04). Better Homes & Gardens. Retrieved October 13, 2025, from https://www.bhg.com/gardening/vegetable/what-are-microgreens/ Beneficial Effects of Spirulina Consumption on Brain Health. (2022, February 05). PMC. Retrieved October 13, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC8839264/ Chlorella vs Spirulina: Why Chlorella is Better | Sun Chlorella. (n.d.). www.sunchlorellausa.com. Retrieved October 13, 2025, from https://www.sunchlorellausa.com/page/why-chlorella-is-far-better-than-spirulina Bio Chlorella powder. (n.d.). www.naturalniprodukti.com. Retrieved October 13, 2025, from https://www.naturalniprodukti.com/en/bio-chlorella-powder The 13 Healthiest Leafy Green Vegetables - Healthline. (2024, February 15). Healthline. Retrieved October 13, 2025, from https://www.healthline.com/nutrition/leafy-green-vegetables 15 healthiest vegetables: Nutrition and health benefits. (2025, May 01). Medical News Today. Retrieved October 13, 2025, from https://www.medicalnewstoday.com/articles/323319

Citations

Nutritional Profile of a few types of Microgreens - Idaho State University. (n.d.). Idaho State University. Retrieved October 13, 2025, from https://www.isu.edu/media/libraries/rural-health/microgreens/Microgreen-Nutritional-Profile.pdf The Medical Use of Wheatgrass: Review of the Gap Between Basic and Clinical Applications. (2015). PubMed.gov. Retrieved October 13, 2025, from https://pubmed.ncbi.nlm.nih.gov/26156538/

Frequently Asked Questions

What is the healthy food that looks exactly like grass?

The most well-known healthy food that looks exactly like grass is wheatgrass, which is the young shoots of the wheat plant. It is primarily consumed as a fresh juice or dried powder due to its high fiber content, which makes it difficult to digest raw.

Are microgreens and wheatgrass the same?

No, they are different. While both are young greens, wheatgrass is specifically the shoots of the wheat plant, whereas microgreens are a broader category of edible seedlings from various vegetables and herbs. Microgreens are also harvested later than sprouts.

Which is healthier: microgreens or wheatgrass?

Both are exceptionally healthy, but in different ways. Wheatgrass is known for its extremely high chlorophyll content and potent detoxifying properties. Microgreens, meanwhile, can contain higher concentrations of specific vitamins, minerals, and antioxidants compared to their mature counterparts, depending on the variety.

Is barley grass a good alternative to wheatgrass?

Yes, barley grass is a great alternative to wheatgrass. It is another cereal grass high in chlorophyll and antioxidants, but typically has a milder, sweeter flavor. It also provides higher levels of dietary fiber compared to wheatgrass.

Can I grow my own wheatgrass or microgreens at home?

Yes, both can be easily grown at home, even on a kitchen windowsill. Wheatgrass is typically grown on trays for juicing, while microgreens can be grown in small containers with a potting mix. This provides a constant supply of fresh, nutrient-dense greens.

Are there any side effects to consuming wheatgrass?

Some people may experience mild side effects like nausea or digestive upset, especially when first starting. It's recommended to begin with a small amount and gradually increase intake. Those with celiac disease or gluten sensitivity should also ensure their wheatgrass is certified gluten-free due to potential cross-contamination.

How should I add microgreens to my meals?

Microgreens are very versatile and can be added to nearly any meal. Sprinkle them raw over salads, sandwiches, and wraps, or use them as a nutritious garnish for soups, omelets, and tacos. Adding them raw preserves their full vitamin content.

Can I get the same nutrients from wheatgrass powder as from fresh juice?

While wheatgrass powder is still nutritious, some health experts suggest that fresh juice may be more potent, containing more active enzymes and phytonutrients. Powder is a convenient option for travel or when fresh juice isn't available.