Green powders have recently been garnering a lot of attention on TikTok and across the wellness community. Often touted as the perfect way to ensure you're getting enough fruits and vegetables, these powdered greens are said to be the key to optimal health.
Many greens powders often claim to benefit everything from improved energy levels to immune support, and enhanced digestion. But are the benefits of greens powders all just hype?
Let’s explore the world of greens powders to find out the truth—from the top picks recommended by nutritionists, to their health benefits, potential side effects, and everything in between.
1) Amazing Grass Greens Blend
"As a nutritionist, I like Amazing Grass Greens for its mix of organic greens and antioxidant-rich fruits. The blend of greens, algaes, and grasses offers a wide range of nutrients, and the digestive enzymes further contribute to improved nutrient absorption. It’s also one of the better tasting greens powders I’ve tried!”
- Has a lighter flavor than other alternatives.
- Includes a blend of digestive enzymes, prebiotics, and probiotics to support gut health.
- Non-GMO, gluten-free, no added sugar, and suitable for vegans.
- Some people may find the taste too grassy.
Key Ingredients Included
- Wheatgrass, barley grass, alfalfa, spirulina, chlorella, antioxidant blend.
- Original, Berry, Lemon Lime, Watermelon, Tangerine, Chocolate, Elderberry, and more.
- Prices start at $39.99 for 30 servings ($1.33 per serving).
"As a nutritionist and an athlete myself, I like Athletic Greens for its well-rounded blend of organic greens, adaptogens, and probiotics. If you’re someone who has trouble eating your veggies, AG1 can be a great way to boost your intake—it has 48 superfood ingredients and even a small boost of protein to support better energy and recovery.” — Amanda Donahue, MS, RD, CD
- High-quality blend of organic greens, adaptogens, digestive enzymes, and probiotics.
- Designed to support immune health and boost energy levels.
- Suitable for vegans, and free of artificial colors, flavors, and preservatives.
- Uses third-party testing.
- More expensive (per serving size) than other alternatives ($3.33 per serving).
- May be an acquired taste.
Key Ingredients Included
- Alfalfa, wheatgrass, spirulina, ashwagandha, probiotics, pea protein isolate, and more.
- Original (pineapple and vanilla essence).
- Prices start at $99.99 for a 30-serving container ($3.33 per serving).
3) Bloom Greens & Superfoods
“Bloom Greens & Superfoods has a nutrient-dense formulation made up of lots of healthy greens, antioxidants, adaptogens, and probiotics. It’s also sweetened with stevia and I love that it comes in lots of different flavors to choose from!" – Emma Simpkins, MS, RDN
- Crafted with a blend of nutrient-dense ingredients
- Contains probiotics for gut health.
- Sweetened with stevia.
- Gluten-free, plant-based, and dairy-free.
- Some people report that this powder has an earthy, artificial taste.
Key Ingredients Included
- Veggie powder blend, adaptogens, digestive enzyme blend, pre and probiotic blend.
- Mango, Strawberry Kiwi, Berry, Coconut, Citrus, Original, and more.
- Priced at $39.99 for a 30-day supply ($1.66 per serving)
4) Garden of Life Raw Organic Perfect Food Green Superfood
"The Garden of Life Green Superfood powder is rich in vitamins, minerals, and enzymes. I personally really like the natural taste of this powder—it’s free of artificial colors, flavors, sweeteners, and preservatives, and it’s made with all organic ingredients.” – Kim Vair, MS, RDN, 200-RYT
- Made with raw, organic greens and sprouts.
- Rich in vitamins, minerals such as vitamins A and K, magnesium, manganese, and riboflavin.
- Organic, vegan, gluten-free, and non-GMO ingredients.
- The taste may be strong for some users as there are no artificial flavors or sweeteners.
Key Ingredients Included
- Wheatgrass, barley grass, alfalfa, spinach, probiotics, and a sprout blend.
- Original, Apple, Chocolate.
- Prices start at $48.99 for 30 servings ($1.63 per serving).
5) Vibrant Health Green Vibrance
"I love the Green Vibrance powder for its probiotic content—it has 25 billion colon forming units from 12 different probiotic strains, making it a great choice for supporting gut health. I love mixing a scoop in with my morning protein shake to enhance the flavor and boost my greens intake!” – Payton Baker, RD, MS, LMNT
- Comprehensive blend of greens, adaptogens, antioxidants, vitamins, and minerals.
- Enhanced with plant-based digestive enzymes.
- Suitable for individuals who avoid soy, dairy, and gluten.
- May have a strong taste for some users.
- Price is slightly higher than other greens powders.
Key Ingredients Included
- Spirulina, barley grass, chlorella, broccoli, enzymes.
- Original (natural vanilla flavor).
- The one-time price is $62 for a 30 serving container ($2.06 per serving), but the price can vary depending on subscription length.
What is a Greens Powder?
Greens powders are concentrated and nutrient-rich dietary supplements typically composed of a blend of powdered vegetables, fruits, algae, and other plant-based ingredients. These powders are designed to provide a convenient and efficient way to increase your intake of essential vitamins, minerals, antioxidants, and phytonutrients found in greens.
They can be mixed with water, juice, or smoothies to create a convenient and easily consumable drink, making them a popular choice for anyone looking to boost their daily nutrition with the probiotics, vitamins, and lots of plant-based ingredients.
Are Greens Powders Healthy?
The nutritional profile of greens powders can be quite impressive, brimming with vitamins, minerals, antioxidants, and fiber. When paired with a healthy diet and lifestyle habits, a greens powder may help support the immune system and lead to other health benefits.
For example, a 2009 study found that people with high blood pressure levels who supplemented with a vegetable and fruit powder for 90 days saw their blood pressure levels decrease at the end of the study.
Greens powders can certainly provide an additional dose of vitamins and antioxidants, but it’s important to note that beyond this study, limited research exists to support the claims of these powders at this time.
While greens powders can be good for you and can complement a healthy diet, they should not be viewed as a replacement for a balanced diet made up of minimally processed foods, including lean proteins, whole fruits and veggies.
If you’re curious about trying a greens powder, consult a healthcare provider to determine whether one of the options on our list above is suitable for you.
Why Incorporate Green Powders into Your Diet?
Crafted from a mix of nutrient-dense foods, greens blends typically include ingredients including everything from leafy greens to digestive enzymes, all designed to support better overall health. If you often find yourself on the go, a greens supplement can be an easy way to boost your nutrient intake.
This can be especially handy for those busy days when eating enough fruits and vegetables seems like an impossible task. Just remember, green powders are just that—a supplement to your diet, not a replacement for real, whole foods.
What Ingredients to Look For In A Greens Powder?
Navigating the world of green powders can be a bit overwhelming, especially with ingredient lists that can include 70 or more ingredients. So, here are a few key things to look for:
1) A mix of nutrient-dense foods and greens. A great green powder should be bursting with a mix of fruits and vegetables. Look for things like leafy greens, such as spinach or kale, algae like spirulina or chlorella, other fruits and veggies such as apples or broccoli, and grasses such as wheatgrass.
2) Added digestive enzymes and probiotics. These can help to support a healthy digestion process and help prevent bloating.
Potential Side Effects and Precautions
Green powders, while packed with an array of nutrients, are not without potential pitfalls. Some individuals might experience minor digestive discomfort such as bloating, gas, or stomach cramps.
This is particularly true for people whose diet isn't typically fiber-rich, as these powders tend to be high in fiber. It's also crucial to check the sugar content, as some green powders can be surprisingly high in sugar, which can be a concern for those watching their sugar intake.
Additionally, green powders may contain potential allergens—if you have any dietary restrictions or sensitivities, be sure to check the ingredient list closely. When in doubt, consult with a registered dietitian or nutritionist to ensure the green powder you choose aligns with your dietary needs and health objectives.
Greens Powders vs. Multivitamins: Is One Better?
You may be wondering whether or not a greens powder can replace your daily multivitamin—after all, many of these powders are good sources of vitamins such as vitamin A, vitamin C, and vitamin K.
However, while these super greens often contain vitamins and minerals, they’re mainly crafted to supplement you with added nutrients that you might be lacking in your diet. Multivitamins, on the other hand, are formulated to provide specific levels of vitamins and minerals that can support a healthy immune system, boost energy levels, support bone health, or fill gaps you may be missing through your diet.
Whole Food Alternatives to Greens Powders
Although green powders can offer a quick and convenient source of healthy vitamins and minerals, many of the ingredients found in them can be consumed in their whole form throughout the day.
Nutrient-packed leafy greens and veggies are naturally high in fiber, vitamins, and minerals, and many also contain disease-fighting antioxidants. Here are some whole food options to consider adding to your diet before opting for a greens powder.
- Leafy greens like spinach and kale
- Herbs like parsley or cilantro
- Flax seeds
Integrating these whole foods into your meals is a tasty and often a more cost-effective way to boost your nutrient intake without the need for supplements. So, while green powders can help fill nutritional gaps, remember that a well-balanced, colorful plate of whole foods can be just as beneficial.
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Victoria began her career in the functional medicine space in 2015. She has extensive experience interpreting labs and supporting weight loss, gut imbalances, and chronic migraines. She received her Bachelor of Science degree in nutrition and dietetics from Missouri State University.