Wheatgrass is the name of tender green shoots of the wheat plant. Long the domain of health food fans, the use of freshly grown wheatgrass by smoothie franchises, where 1 to 2 oz. are commonly added to smoothies as a nutritional boost, brought this food to the general public. While the jury is still out as to the value of chlorophyll and other compounds found in wheatgrass, this nutrient-dense food helps you get needed nutrients.
Calories and Fat
A 1-oz. serving of fresh wheatgrass, such as used in making a small smoothie, has only 5 calories. A 1-tbsp. serving of powdered wheatgrass has between 30 and 39 calories, depending upon the brand. With no fat, no saturated fat and no cholesterol, it's hard to find anything objectionable in this food.
Sodium
With 0 mg of sodium in 1 oz.. of fresh wheatgrass, it is one of the very few sodium-free foods. The sodium content of most brands of powdered wheatgrass is also very low, with most brands having, at most, 3 mg per tablespoon. If you are are trying to eat a nutritious diet while restricting your sodium intake, adding wheatgrass can add nutrients without adding unwanted sodium.
Protein
An ounce of fresh wheatgrass has 1 g of protein. The protein content found in different brands of powdered wheatgrass varies between 2 and 3 g, depending upon the brand. While wheatgrass has a significant amount of protein for such a low-calorie food, you should not rely upon it as a source of protein because the total value is relatively insignificant. Looking to the U.S. Department of Agriculture recommendation that you consume 0.8 g of protein per kilogram of body weight, 1 g of protein satisfies approximately 2 percent of the recommended protein intake for a 130-lb. woman.
Vitamins and Minerals
An ounce of fresh wheatgrass provides 6 percent of the daily value of vitamin C and 10 percent of the iron. The nutritional value of different brands of powdered wheatgrass varies. For example, depending upon which brand you use, 1 tbsp. provides between 80 and 100 percent of the daily value of vitamin A, 30 to 50 percent of vitamin C, 0 to 5 percent of calcium and 0 to 10 percent of iron.
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