Home / friendly / beverages / juices / Is Wheatgrass Juice Keto-Friendly?

Is Wheatgrass Juice Keto-Friendly?

Wheatgrass Juice on a kitchen counter

Is Wheatgrass Juice Keto-Friendly? A question that many keto enthusiasts might find themselves pondering.

The answer is a resounding yes.

In this detailed exploration, we dive into the specifics of wheatgrass juice, paying particular attention to its carbohydrate content, its potential health implications on a keto diet, practical ways to incorporate it into your keto meal plan, and even exploring some keto-friendly alternatives.

We will also discuss the broader impact of nutrient-dense foods like wheatgrass juice on the overall health benefits derived from a keto diet.

Strap in for an exciting exploration into the vibrant world of wheatgrass juice and its place within the keto lifestyle.


  • Wheatgrass Juice is keto-friendly, adding a splash of green to your diet without racking up the carbs.
  • It's packed with essential nutrients like vitamins, minerals, amino acids, and antioxidants, enhancing your dietary choices.
  • From morning shots to flavorful marinades, there's more than one way to incorporate Wheatgrass Juice into your keto lifestyle.

Is Wheatgrass Juice Keto-Friendly?

Is Wheatgrass Juice Keto-Friendly?

Let's cut straight to the chase - yes, wheatgrass juice is keto-friendly. But that's not just a claim, it's a fact supported by nutritional data.

Wheatgrass juice has a relatively low carbohydrate content. Specifically, it contains around 4.92g net carbs per 100g. That's quite palatable when you consider that the average daily net carb intake for the keto dieter is between 20-50g.

Now, remember, in the realm of keto, it's not just about the total carbs but more about the net carbs. Net carbs are calculated by subtracting fiber from total carbs, which is crucial for those following a ketogenic diet. The idea is that fiber isn't digested and absorbed in the same way as other carbs, so it doesn't affect your blood sugar levels or cause an insulin response.

Wheatgrass juice's carb content fits comfortably within the net carb range that most keto dieters aim for, which makes it a potential ingredient for those on a ketogenic diet.

But this compatibility goes beyond just the net carbs. The macro-nutrient composition also plays a role. Wheatgrass juice is low in fat and protein, which means it won't significantly impact your daily macro ratios. It's also full of vitamins, minerals, and antioxidants, so it’s contributing nutritional value as well.

Can Wheatgrass Juice be Incorporated into a Strict Keto Diet?

Can Wheatgrass Juice be Incorporated into a Strict Keto Diet?

Absolutely! If you're on a strict keto diet, wheatgrass juice can certainly find its place. The key is in understanding your carb limits and making sure you're maintaining a balance with other dietary components.

As we've mentioned earlier, wheatgrass juice contains around 4.92g net carbs per 100g. This is a relatively low carb content, especially when you see it in the context of the daily net carb limit for a strict keto diet - which typically lies between 20-50g.

So, how does this translate to real-life situations? First things first, it's crucial to understand that everyone's body is different, and the allowable daily carb count can vary based on factors such as activity level, metabolic health, and more. So, it's essential to know your personal carb limit.

Now, let's say you're aiming for 20g of net carbs per day. In this context, even a full glass of wheatgrass juice (around 200g) would constitute about half of your daily limit. This might seem like a lot, but it's quite manageable when you consider that wheatgrass juice is typically consumed in small quantities - often not more than 30-50g at a time. This proportion would then take up a much smaller fraction of your daily carb limit.

One critical aspect of maintaining ketosis even while consuming wheatgrass juice is to keep a close eye on the rest of your diet. Ensure that other foods you consume throughout the day are low in carbs and high in fats and proteins, aligning with the keto protocol.

Using a food diary or a digital nutrient tracker can be beneficial in keeping tabs on your daily carb intake. These tools allow you to record every meal and snack, helping you stay within your targeted macro ratio.

Delving into the Carbohydrate Content of Wheatgrass Juice

Delving into the Carbohydrate Content of Wheatgrass Juice

To gain a clear understanding of how wheatgrass juice fits into a keto diet, it's essential to take a close look at its carbohydrate content. As I mentioned previously, wheatgrass juice contains approximately 4.92g of net carbs per 100g. Now, let's delve deeper into what this means, particularly in terms of net carbs and their relevance to a keto diet.

In the world of keto, the term 'net carbs' refers to the number of carbohydrates that are absorbed by the body. This is calculated by subtracting the amount of fiber from the total carbohydrates. Why subtract fiber? Simple. Fiber is a type of carbohydrate that the body can't easily digest, so it doesn't raise blood sugar levels or interfere with ketosis.

Given that wheatgrass juice's carbohydrate content is predominately net carbs and not fiber, each gram of carbohydrate contributes to your daily net carb intake. Now, let's put this into perspective.

If you were to consume a small shot of wheatgrass juice, approximately 30g, you're looking at around 1.47g of net carbs. This is a small fraction of the daily net carb limit of 20-50g for most keto dieters.

For a larger serving, say 100g (or roughly a half-cup), you're ingesting about 4.92g of net carbs. And even if you decide to go all out with a full glass of wheatgrass juice, about 200g, you're still consuming just under 10g of net carbs, well within the limit for many keto dieters.

It's important to note that individual carb targets can vary depending on many factors, including activity levels, age, metabolic health, and more. However, given the relatively low net carb content of wheatgrass juice, it's a beverage that can be comfortably included in the keto diet for most people, provided the rest of the day's meals are planned accordingly.

Nutritional Snapshot of Wheatgrass Juice

Wheatgrass Juice offers a nutritional profile that's packed with a variety of both macro and micronutrients. For every 100g sample, the juice contains 4.92g of net carbs, 0.16g total fats, and 0.82g of protein. It also delivers a remarkably high amount of dietary fiber at 1.2g.

On the micronutrients side, Wheatgrass Juice is a good source of necessary minerals such as Sodium (73.0mg), Potassium (276.0mg), and Magnesium (12.0mg), along with Calcium (32.0mg) for bone health. Notably, it packs a punch with Vitamin A at 489.0ug, making it a great option to support good vision and immune system health.

The juice also contains Vitamin B-6, Vitamin C, Vitamin E, and a substantial amount of Vitamin K1, known for its role in blood clotting and bone metabolism. It's worth mentioning the presence of Beta-carotene, a precursor of Vitamin A, and Lutein + zeaxanthin, both of which are beneficial for eye health.

The profile also includes trace minerals such as Iron, Copper, Phosphorus, Selenium, and Zinc. These are important for various bodily functions including oxygen transportation, immune function, and wound healing.

Nutrient NameAmount and Unit per 100g
Net Carbs 4.92g
Carbohydrate, by difference 6.12g
Fiber, total dietary 1.2g
Total fats 0.16g
Protein 0.82g
Sodium, Na 73.0mg
Potassium, K 276.0mg
Magnesium, Mg 12.0mg
Calcium, Ca 32.0mg
Vitamin A 489.0ug
Vitamin B-6 0.15mg
Vitamin C, total ascorbic acid 5.8mg
Vitamin E (alpha-tocopherol) 0.72mg
Vitamin K1 22.4ug
Copper, Cu 0.04mg
Iron, Fe 0.33mg
Phosphorus, P 33.0mg
Selenium, Se 0.5ug
Zinc, Zn 0.16mg
Beta-carotene 4786.0ug
Lycopene 1.0ug
Lutein + zeaxanthin 308.0ug
Thiamin 0.06mg
Riboflavin 0.06mg
Niacin 0.35mg
Folate, total 20.0ug
Choline, total 8.0mg
Calories 27.0kcal
Water 92.15g
Fatty acids, total saturated 0.03g
Fatty acids, total monounsaturated 0.02g
Fatty acids, total polyunsaturated 0.08g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Wheatgrass Juice' was not found in FoodData Central, so nutritional data for 'Mixed vegetable juice ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Wheatgrass Juice on a Keto Diet

Health Implications of Wheatgrass Juice on a Keto Diet

Incorporating wheatgrass juice into your keto diet can have several potential health benefits. The beauty of wheatgrass juice is that it's not just about the net carbs; it also comes packed with an array of nutritional properties that contribute to overall health and wellness.

Firstly, wheatgrass juice is rich in essential vitamins and minerals, including vitamins A, C, and E, as well as iron, magnesium, calcium, and amino acids. These nutrients play vital roles in supporting our body's overall health, from promoting immune function to aiding in cellular repair and growth.

Moreover, wheatgrass juice is known for its high chlorophyll content. Chlorophyll, a plant pigment responsible for the green color in plants, has been associated with a range of health benefits, including detoxification, boosting the immune system, and improving digestion.

On a keto diet, the focus is on consuming nutritious, high-fat, and low-carb foods that support overall health and well-being. The nutrient profile of wheatgrass juice ties in nicely with this. While it provides minimal fats, it contributes other essential nutrients that complement the high fat and moderate protein content of the keto diet.

Additionally, wheatgrass juice is high in antioxidants. Antioxidants are compounds that help protect our body from oxidative stress and inflammation. They play a crucial role in maintaining good health and preventing various health conditions. Consuming antioxidant-rich foods like wheatgrass juice, in conjunction with a balanced keto diet, can contribute positively to your overall health and wellbeing.

Incorporating Wheatgrass Juice into Your Keto Meal Plan

Incorporating Wheatgrass Juice into Your Keto Meal Plan

Now that we've established that wheatgrass juice is keto-friendly and comes packed with health benefits, let's talk about how you can add this vibrant juice into your keto meal plan.

One of the simplest ways to incorporate wheatgrass juice into your diet is by having it as a morning shot. It's a great way to kick-start your day. Pour yourself a small shot of wheatgrass juice, around 30-50g, and gulp it down. This not only fits comfortably within your daily carb limit, but it also gives you a nutrient boost to start your day on a healthy note.

If you're feeling a bit more adventurous, you can mix wheatgrass juice into your smoothies. Blend a small quantity of wheatgrass juice with your favorite low-carb fruits like strawberries or blueberries, add in some unsweetened almond milk, and there you have it - a nutrition-packed, keto-friendly smoothie to fuel your day.

And let’s not forget, wheatgrass juice makes a fantastic addition to salad dressings. Combine it with extra virgin olive oil, a squeeze of lemon, a pinch of salt, and some freshly cracked black pepper. Drizzle it over a hearty salad of mixed greens, cucumbers, avocados, and grilled chicken for a keto-friendly meal that's bursting with flavor.

Alternatively, you can consider using it in marinades for your proteins. A mixture of wheatgrass juice, ginger, garlic, and some herbs can make a unique marinade for chicken or fish.

Keto-Compatible Alternatives for Wheatgrass Juice

Keto-Compatible Alternatives for Wheatgrass Juice

While wheatgrass juice holds its own in the keto realm, it's always good to have an array of options to keep your diet diverse and exciting. Below, we present a few keto-compatible alternatives that can either substitute for wheatgrass juice or be used alongside it to add variety to your meal plan.

  1. Green Tea: Known for its antioxidant properties, green tea is a great low-carb alternative to wheatgrass juice. It contains virtually zero carbs, making it a free beverage on the keto diet. Green tea can be enjoyed hot or cold, and you can even use it to create keto-friendly matcha lattes or smoothies.
  2. Lemon Water: Even though it’s simple, lemon water is a refreshing and keto-friendly beverage. A squeeze of lemon in your water adds a dash of flavor without significantly increasing the carb content. Plus, lemons are a good source of vitamin C.
  3. Spinach Juice: Spinach is a keto superstar, high in various nutrients and low in carbs. You can juice it much like wheatgrass, and its mild flavor makes it a versatile ingredient. A 100g serving of spinach juice contains only about 3.6g net carbs, making it a slightly lower-carb alternative to wheatgrass juice.
  4. Celery Juice: Another low-carb juice option is celery juice. With only about 1.37g of net carbs per 100g, celery juice is a refreshing and ultra low-carb alternative to wheatgrass juice. Rich in vitamin K and other essential nutrients, it can add a unique twist to your keto diet.
  5. Unsweetened Almond Milk: A popular choice on the keto diet, unsweetened almond milk is low in carbs and high in healthy fats. With only about 0.6g of net carbs per 100g, it's a versatile beverage that can replace wheatgrass juice in smoothies, shakes, and even in coffee.
  6. Coconut Water: While a bit higher in carbs than the other alternatives (with about 3.71g of net carbs per 100g), unsweetened coconut water can be enjoyed sparingly on a keto diet. It's known for its hydrating properties and offers a different flavor profile compared to wheatgrass juice.

Concluding Thoughts on Wheatgrass Juice and Keto

Concluding Thoughts on Wheatgrass Juice and Keto

In the scope of a strict keto diet, integrating wheatgrass juice can be a beneficial choice, bringing both variety and an array of nutritional benefits. Its relatively low carb content, coupled with its high nutrient density, makes wheatgrass juice a vibrant addition to any keto meal plan.

The unique balance of vitamins, minerals, amino acids, chlorophyll, and antioxidants in wheatgrass juice can complement the nutritional profile of a keto diet, adding a diverse range of nutrients alongside the high-fat and moderate-protein foods typically consumed.

It's also important to remember that everyone's keto journey is unique. The carb limit that works for one person might not work for another. But, with wheatgrass juice's moderate net carb content and the multitude of ways in which it can be incorporated into the diet, from morning shots to flavourful marinades, there's plenty of room for experimentation.

For an additional twist, consider growing your wheatgrass. It’s a fun project that not only provides you with a fresh supply of wheatgrass but also allows you to control the quality of your wheatgrass juice. Plus, having a tray of vibrant green wheatgrass growing in your kitchen is a constant reminder of your commitment to health and wellness.

Explore our Is It Keto Knowledge Hub.

Is Melon Juice Keto-Friendly?
Is Pomegranate Juice Keto-Friendly?
Is Limonana Keto-Friendly?
Is Vegetable Juice Keto-Friendly?
What other juices are keto friendly?

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, with around 5.14g of net carbs per 100g, Wheatgrass Juice is considered low enough in carbs to fit into most keto meal plans.

Wheatgrass Juice is rich in vitamins (like Vitamin A, C, E, and K), minerals (like potassium and iron), amino acids, chlorophyll, and antioxidants, making it a nutrient-dense addition to a keto diet.