The 9 Best Greens Powders of 2023, According to a Dietitian

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take. Some greens powders may not be recommended for pregnancy or breastfeeding, or they might interact with certain medications or worsen symptoms of chronic illnesses.

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology . From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.

Many greens powders also contain herbs, adaptogens, prebiotics, probiotics, digestive enzymes, and other added ingredients that may or may not be helpful for you. Our dietitian closely looked at the ingredients of several greens powders to recommend the ones with the best ingredients and third-party testing to ensure ingredients are accurate and free of contaminants. If there are extra ingredients in any greens powders, we call these out and explain who may want to avoid these so you can make the best choice for your individual needs.

Maddi Osburn, RDN, LD suggests greens powders make it easy to get some nutrients from vegetables, but they aren’t a substitute for eating whole vegetables—which are much higher in fiber and other nutrients. However, a greens powder can be helpful when you aren’t able to get in as many fruits and vegetables (if you’re traveling, for instance), or for those with increased nutrient needs, like athletes.

Eating greens (as well as all other fruits and vegetables) has been linked to numerous health benefits, including lowering the risk of cardiovascular disease and helping to slow cognitive decline. Greens powders, which are made of dried, powdered vegetables, are a convenient way to eat more vegetables, but we don’t know if you get all the same benefits from a greens powder that you do from whole foods.

We also like that this greens powder is third-party tested from Alchemist Labs , is vegan, soy-free, and gluten-free. While microgreens are high in vitamins and minerals, no vitamin or mineral amounts are listed on this label. Therefore, it’s not clear how much of the vitamins and minerals from microgreens are in the microgreens powder. Because there is no added sweetener and because it is from broccoli microgreens, note this option may have a stronger “greens” flavor compared to others.

If you want a pure greens powder without unnecessary added ingredients, we recommend True Grace Superfood Powder Broccoli Microgreens because the only ingredient is powdered broccoli microgreens. Microgreens are like miniature leafy greens that are high in vitamins, minerals, antioxidants, and research suggests these small plants have anti-inflammatory and anti-bacterial properties. We also appreciate this powder is certified regenerative organic, non-GMO, and grown in soil from small US farms. Certified regenerative organic means True Grace places a strong emphasis on restoring soil quality and sustainable land use.

Serving Size: 1 scoop (9.5 grams) | Servings Per Container: 28 | Gluten-Free: Yes, but not certified | Organic: Yes | Added Sweetener: Stevia and monk fruit extract

In addition to the algae—spirulina and chlorella—KOS keeps it simple with wheat grass, cabbage, kale, broccoli, apple, and green bell pepper powders. Keep in mind that this powder does contain a digestive prebiotic blend, and while it contributes to the fiber content, it may not be suitable for those who have a digestive illness.

This product also has two grams of fiber and is a pretty good source of iron —three milligrams per serving. Iron is an important mineral to produce hemoglobin, which helps transport oxygen throughout the body. Having enough iron in your diet can also help reduce risk of anemia.

If you’re looking for an organic and flavored greens powder, try KOS’ green apple sorbet-flavored powder. It’s sweetened with monk fruit and stevia, keeping the calorie content low while adding some sweetness. Although this product isn’t third-party tested, it is USDA organic, non-GMO, and produced in an NSF-certified facility.

Biosteel Sport Greens is vegan, gluten-free, soy-free, dairy-free, non-GMO, and free from any artificial flavors or colors, making it a good product if you have specific dietary requirements. It does contain inulin, which can be helpful for some people’s digestion but problematic for others.

The product advertises an amino acid complex to support sports recovery. However, research on the benefits of supplementing with l-glutamine and l-leucine on exercise recovery is inconsistent, and benefits are minimal if any exist.

If you’re a competitive athlete, it’s essential to choose a product that is third-party tested for any ingredients banned by your sport. Especially in this instance, we recommend Biosteel Sport Greens powder for athletes because it meets the rigorous NSF Certified for Sport requirements. Some research suggests that fruit and vegetable juices and concentrates may promote muscle recovery. There is also specific research to connect tart cherry, an ingredient in this blend, with exercise recovery.

Dr. Mercola’s fermented greens powder is sweetened with the no-calorie natural sweeteners monk fruit and stevia, which can help cut some of the grassy or bitter flavors of the powder without the added sugar. However, these ingredients have distinct flavors which you may or may not enjoy. These ingredients are generally recognized as safe (GRAS) by the FDA, but not much is known about their effects on human health yet.

It also contains moringa, an herb that can affect how medications are broken down in the liver, especially thyroid medications and those used for diabetes. If you’re taking any medications, review this product with a healthcare provider before using it.

This greens powder contains yerba mate and matcha , both of which contain caffeine. If you are sensitive to caffeine, are pregnant, or take a medication that could interact with caffeine, you may want to avoid this product.

The Dr. Mercola fermented greens powder contains a blend of fermented grasses, greens, vegetables, herbs, and algae, including chlorella and spirulina. Fermenting fruits, vegetables, and other foods may increase the body’s ability to use and benefit from the antioxidants found in those ingredients. We like that this powder has both spirulina and algae, as both have been shown to offer a number of health benefits including lowering cholesterol and blood pressure.

Contains moringa and caffeine, which may not be a good choice for some

Medicinal mushrooms reishi and shiitake can also act like adaptogens and may have other health benefits like helping to lower inflammation and blood pressure. Reishi mushrooms may interact with blood pressure, diabetes, and blood clotting medications. High doses may also increase risk of bleeding—something to consider for those with blood disorders and who have a surgery in coming weeks. Safety of taking these mushrooms during pregnancy and breast feeding is also not well known.

Ashwagandha is an adaptogen associated with increasing energy levels, improving sleep, and helping to lower anxiety. Long term safety of taking ashwagandha, and recommended dosing, is not well known from research. It’s important to note ashwagandha may also interact with several medications including: immunosuppressants, sedatives, thyroid hormones, blood pressure medications, diabetes medications, and other herbs or supplements.

Rhodiola rosea is a plant that grows in mountainous regions in Asia and Europe. Some studies suggest it may help combat fatigue, exhaustion, and stress. However, more research is needed on optimal dosing and long term effects. Rhodiola can also interact with immunosuppressants, any medications broken down in the liver, those used for diabetes, or high blood sugar.

AG1 offers a subscription service to make auto-renewing easier and providing a lower price point which can be appealing since it’s a higher priced greens powder. This greens powder can be purchased in a 30 serving pouch or in convenient travel packs to take on-the-go.

When you look at the nutrition label, you’ll notice Athletic Greens’ ingredients are grouped into different categories and labeled with a total amount. However, each individual ingredient amount is not listed, which may be helpful to know, especially the amounts for adaptogens.

Adaptogens are plants that are thought to help the mind and body better handle—or adapt to—stress. AG1 contains the adaptogens Rhodiola rosea (R. rosea), ashwagandha, and medicinal mushrooms reishi and shiitake to help support the way your body responds to stress. Adaptogens have been used for centuries in some cultures for many health benefits, but it’s important to note there are limited long term studies for how adaptogens—and in what dose—impact our health.

While appealing to some, it’s important to note that the long ingredient list includes adaptogens, plant extracts, mushroom powders, digestive enzymes, and probiotics. These ingredients may not be best for everyone especially if you are taking any medications, are pregnant, or breast feeding. In these instances, we recommend consulting a healthcare professional before starting this product.

If you are looking for a greens powder that has a lot of nutrients packed in a serving, AG1 could be a good fit for you. This greens powder could serve as a multivitamin—it is a good source of many vitamins and minerals (except iron). Therefore, if you already take a multi, we recommend consulting a healthcare professional before taking this greens powder to make sure you’re not getting too much of some nutrients .

Athletic Greens (AG1) has an impressive 75 ingredient list in their greens powder mainly from whole foods, vitamins, and minerals. Despite the high number of ingredients, Athletic Greens proudly has high manufacturing standards with 100 percent traceable ingredients for each batch made. They also clearly state their green powder is vegan, has no artificial ingredients, pesticides, and is free of common food allergens including gluten. We also appreciate it has strong third-party testing and is NSF Certified for Sport .

Long-term effects are not well known for some ingredients

This product is made with simple, USDA organic ingredients and is third-party tested. While it is free of common allergens, it is processed in a facility that processes wheat, milk, eggs, soy, and tree nuts, so it may not be suitable for those with certain food allergies. Sakara offers the option to purchase one time or as a renewing subscription with a slightly lower price point.

This powder has a slightly sweet, vanilla-coconut taste from coconut milk, vanilla powder, and a small amount of stevia that blends well into smoothies. They recommend blending it with banana, spinach, nut milk, and nut butter for a nutrient-dense, high-fiber, high-protein smoothie.

Sakara Organic Protein + Greens Super Powder contains a plant-based protein blend including pea, hemp seed, and sesame protein, offering 12 grams of protein with all essential amino acids. The greens blend is made with spirulina, wheatgrass, barley grass, and chlorella—a good source of phytonutrients and omega-3s DHA and EPA. It also contains 25 percent Daily Value of iron, making it a great choice for vegetarians looking to increase their iron intake.

While this particular Vital Proteins product is not third-party tested, Vital Proteins is known for its high-quality protein powders and thoughtful ingredient sourcing.

While the research on the benefits of oral collagen supplements is mixed, there is some evidence to suggest that collagen peptides may improve skin elasticity. Regardless, collagen can be a good source of protein—this powder contains 14 grams and can be used as a protein powder in your morning smoothie. Vital Proteins also contains hyaluronic acid, which might help improve skin elasticity and reduce wrinkles. While the research on this is limited, one randomized control trial did show that oral hyaluronic acid can lessen wrinkle formation and improve skin.

We love the simple ingredient list of this greens powder with just a mix of collagen peptides, dehydrated greens, hyaluronic acid, and a small number of probiotics. It is flavored with coconut water powder and vanilla bean powder.

One thing to note is Amazing Grass contains rosehips, which may interact with antacids, estrogens, lithium, and medications that affect blood clotting. The prebiotics, probiotics, and digestive enzymes added may be beneficial for some people but may not be best for others, especially those with digestive disorders.

Each serving provides 58 percent Daily Value of vitamin K—an important consideration for those on blood thinner medications. Each serving also provides 18 percent Daily Value vitamin C and lower amounts of vitamin A, calcium, and potassium. This blend also contains two types of algae— spirulina and chlorella—which have been shown to have numerous potential health benefits including reduced risk of many chronic diseases.

Amazing Grass Greens Blend is third-party tested and contains a blend of fruits, vegetables, grasses, prebiotics, probiotics, and digestive enzymes. This supplement could help you reach the recommended two cups of fruits and three cups of vegetables per day (which most adults don’t meet) especially on days where you are traveling or on-the-go. However, keep in mind that two servings of whole produce are typically higher in fiber, vitamins, and minerals than what’s in this powder—each serving provides just three grams of fiber.

Contains rosehip, which may not be a good choice for some

Contains prebiotics, probiotics, and digestive enzymes, which may not be best for everyone

Garden of Life Raw Organic Perfect Food Green Superfood is organic, gluten-free, and vegan but not wheat-free. Price at time of publication: $45 ($1.50 per serving)

It also contains two Lactobacillus probiotic strains that may help alleviate certain digestive conditions and one Lactobacillus strain that may help fight foodborne illness. However, research is still preliminary, and there are currently no clear recommendations for using this combination of probiotics in the general population.

It also contains some digestive enzymes, so if you have any digestive problems, check with a healthcare provider to see if these ingredients could worsen the symptoms. Certain digestive enzymes can help with certain digestive difficulties, but the enzyme(s) have to be matched to the condition, and they likely provide no benefit to healthy people.

This greens powder is particularly high in vitamin K —with around 70 percent of the recommended daily allowance—which can be beneficial for some people but may pose a risk for people taking certain medications. Vitamin K can interact with blood thinners, cholesterol medications, and even some antibiotics.

While the extensive ingredient list could mean additional benefits beyond those that other greens powders offer, it is important to thoroughly review all ingredients, especially if you have a food allergy or are taking any prescription medications.

Voluntarily tested and approved by ConsumerLab’s Quality Certification Program, The Garden of Life Raw Organic Perfect Food Green Superfood offers an extensive fruit, vegetable, and sprouted grain and seed blend in addition to the greens. It provides 70 percent of the recommended daily amount of vitamin K, 35 percent of vitamin A, 10 percent of riboflavin, and 2 percent to 8 percent of folate, calcium, iron, magnesium, manganese, and potassium.

Some ingredients may not be suitable for all

Are Greens Powders Beneficial?

Some small studies have shown that greens powders might offer health benefits such as lowering blood pressure, while studies looking at whether greens powders can increase energy have shown no benefit.

Fruit and vegetable powders have been shown to increase blood levels of vitamins as well as certain antioxidants, like carotenoids. Carotenoids are known to reduce the risk of certain cancers, age-related macular degeneration, and cardiovascular disease.

However, more research is needed to understand greens powders and whether or not they offer true benefits. Please keep in mind that a great deal of the benefits of fruits and vegetables is offering nutrients in combination with dietary fiber, and greens powders usually offer little to no fiber. Greens powders cannot replace a well-balanced, varied diet, but they may be helpful to some people who aren’t getting enough nutrients through food.

Greens powders may be beneficial for the following people:

• People who don’t eat many fruits and vegetables: “For those who may not like vegetables, greens powders may be a great alternative,” says Andrew Akhaphong, MS, RD, LD. Although greens powders aren’t an exact replacement for eating green vegetables (and other nutrient-rich produce), they can provide you with important nutrients to support health that may otherwise be missing.
• People who travel frequently: It can sometimes be difficult to eat enough produce when you’re constantly on the go, and greens powders can be an easy, portable way to meet some of your vitamin and mineral needs.
• Some athletes: “Prolonged high-intensity exercise can increase vitamin and mineral needs.

  Some athletes have trouble meeting even their baseline nutrient needs, let alone an increased amount for optimal recovery,” says Osburn. If you’re a competitive athlete and decide to use a greens powder, be sure to choose a product that is third-party tested and free from any banned ingredients for your sport.

• People with decreased absorption: People with certain illnesses like inflammatory bowel disease may have lower nutrient absorption.

  In these cases, a greens powder may help you achieve higher nutrient needs. However, be sure that there aren’t any ingredients that can make your digestive problem worse.

• People undergoing surgery: Emerging research suggests that fruit and vegetable powders could aid in recovery from surgery. This may be especially beneficial for people undergoing oral surgery or other surgeries that limit the ability to consume whole fruits and vegetables.

Who May Not Benefit From Greens Powders

The ingredients in greens powders vary significantly, so it’s important to thoroughly read the label to make sure it’s safe for you. Most greens powders contain more than just leafy green vegetables. Many contain grasses and alfalfa sprouts that could interact with medications or make some health concerns worse.

While they are often marketed as “food,” greens powders are a supplement, and even food-based ingredients can be problematic for certain people in the quantities included. Also, because there is so much variation between products, a greens powder that is helpful for one person may not be good for another. The following people should be very cautious when considering a greens powder.

• People taking prescription medications: Most greens powders include high amounts of vitamin K, which can interact with a variety of prescription medications. “Medications it may interact with include blood thinners, cholesterol-lowering medications, antacids, and those controlling seizures,” says Akhaphong. If you are taking any prescription or over-the-counter medication, it’s best to check with your healthcare provider before using a greens powder.
• Pregnant or breastfeeding people: Many ingredients, such as adaptogenic herbs, prebiotics and probiotics, and digestive enzymes, are not well-studied in pregnant and breastfeeding people, so we don’t know if they are safe. If you’re taking a prenatal vitamin, adding a greens powder with added vitamins and minerals could lead to getting too much of some nutrients. Make sure to compare the labels of all supplements combined to the Tolerable Upper Limits set by the National Institutes of Health Office of Dietary Supplements and consult a healthcare professional.
• People with end-stage kidney disease: “Depending on the product, a serving may contain 140 to 350 milligrams of potassium. Individuals with end-stage kidney disease may not be able to tolerate large amounts of potassium as the kidneys have a hard time removing excess potassium from their blood. A build-up of potassium, called hyperkalemia, may cause issues like dizziness, nausea, numbness, and a slow heart rate,” says Akhaphong.
• People with a wheat allergy: Most greens powders contain wheatgrass, which is problematic for anyone with a wheat allergy.

  Of note, wheatgrass is typically harvested before the seed sprouts on the wheat, meaning it is usually gluten-free. However, anyone with celiac disease or who avoids gluten should choose a product that is certified gluten-free. Every greens powder contains different ingredients and may contain allergens, so be sure to check the ingredient labels to make sure it’s safe for you if you have a food allergy.

• Professional and collegiate athletes: While greens powders can be a helpful way to add nutrients to an athlete’s diet, some supplements may contain ingredients that are banned for sport. “Not all greens powders are third-party tested, so it is especially important for athletes that may be drug tested to avoid using greens powders without proper third-party testing,” says Osburn. Look for one that is NSF Certified for Sport, one of the most rigorous third-party testing certifications.
• People with digestive disorders: Many greens powders contain ingredients that can worsen digestive problems. People with irritable bowel syndrome (IBS) who have trouble digesting certain carbohydrates, known as FODMAPs, may have trouble with greens powders. “Greens powders may contain FODMAPs like inulin or FODMAP-rich ingredients like some fruits and vegetables,” says Akhaphong. Probiotics and other prebiotics can also worsen some digestive symptoms. If you are going to use a greens powder, “review all ingredients to ensure there aren’t any added probiotics or prebiotics that could worsen your symptoms,” says Suzie Finkel, MS, RD.
• People taking other vitamin and mineral supplements: If you’re taking a multivitamin or other vitamin or mineral supplement, check to make sure that you won’t be consuming too much of any one nutrient. Most nutrients in supplement form (including in greens powders) can cause negative—or even dangerous—side effects when you consume too much. Review the Tolerable Upper Limits set by the National Institutes of Health Office of Dietary Supplements.

A Note of Caution with Alfalfa and Lead

Most greens powders contain alfalfa as a primary ingredient. Although people believe alfalfa to be helpful in treating many diseases, from diabetes to high cholesterol and digestive issues, there is no research to support this.

Regularly consuming high doses of alfalfa can be dangerous, especially for people with autoimmune disorders. Consuming high amounts of alfalfa may not be safe for pregnant or breastfeeding people as well as anyone with hormone-related conditions like breast cancer and endometriosis.

Alfalfa has also been shown to interact with anticoagulant medications, hormonal birth control, diabetes medications, and immunosuppressants.

Another potential concern with greens powders is lead. Lead is naturally found in many foods including green, leafy vegetables. Third-party tested greens powders will test for safe lead levels. However, it’s important to note some third-party tested greens powders are still not recommended for regular use during pregnancy or for young children because they have a lower tolerance for lead. Therefore, always check with a healthcare professional if you are pregnant or before giving a greens powder to a child.

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

There are dozens of greens powders on the market to choose from. And while it may seem like they all offer similar benefits, many of them contain questionable ingredients or are not third-party tested by a reputable organization. Because greens powders have not been thoroughly researched and do not contain standardized ingredients, we are very selective with the brands we recommend.

It’s important to be aware some ingredients in greens powders may warrant caution including:

• Adaptogens: Greens powders that have adaptogens may warrant caution for those on medications, are pregnant, or breast feeding. For example, reishi mushrooms may interact with blood pressure medications, diabetes medications, and certain cancer treatments.

  Rhodiola or ashwagandha may interact with several antidepressants, blood pressure medications, diabetes medications, thyroid medications, cholesterol medications, immunosuppressants, and many other drugs that are broken down in the liver.

  We suggest talking with a healthcare provider before taking supplements with adaptogens if you take any medications—even ones not listed here. In addition, the safety of adaptogen supplements during pregnancy and breast feeding is not well known.

• Digestive enzymes: In general, digestive enzymes provide no benefit to healthy people.

  While more research is needed, digestive enzymes also appear to provide little to no benefit to those with digestive disorders unless there is a known enzyme deficiency.

  “Digestive enzymes are best suited for those with diagnosed enzyme deficiencies such as lactose intolerance or other known digestive conditions that may cause symptoms like gas or bloating after eating certain foods. If you have been diagnosed with any of these conditions, taking a separate digestive enzyme supplement that targets your specific issue is recommended,” says Finkel.

• Probiotics: Many greens powder contain low levels of probiotics—about the amount you’d find in yogurt (though doses vary). While you may have heard that probiotics are beneficial, there are many different types of probiotics, and currently, no clear recommendations around which strains, strain combinations, or doses the general population may benefit from taking. “We do not have good evidence of any benefits of probiotic supplements for general health. Specific probiotic strains have been clinically shown to improve a small number of gastrointestinal conditions, but these are not the bacteria you would find in a powdered greens product,” says Finkel. That said, probiotics can make some digestive conditions worse, so consult with your healthcare provider before taking a supplement that contains probiotics.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. To find the best greens powders, our dietitian researched numerous products for ingredients, third-party testing, and consulted health experts like dietitians Maddi Osburn, RDN, LD, Suzie Finkel, MS, RD, and Andrew Akhaphong, MS, RD, LD.

What to Look for in Greens Supplements

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

1. Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
2. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
3. The third-party certifications we can trust are ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
5. Just because a supplement is not tested by one of these three companies does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

There is concern that some greens powders could be contaminated with heavy metals such as lead. In fact, when Consumer Lab tested 16 greens powders and other whole food supplements, they did find higher levels of lead in two products. The amount in these products was lower than the FDA standards for adults but higher than the much more stringent level that California proposition 65 puts forth, requiring a lead warning label. Therefore, it is important to choose a product that is third-party tested. And even then, regular use during pregnancy or in small children may not be recommended.

Greens powders could also contain ingredients that are banned in high-level competitive sports, so finding one that is third-party tested specifically for sport, such as NSF Certified for Sport, is important for any competitive athlete.

Form

Greens powders are typically a mix of leafy greens, seaweed, vegetables, fruits, extracts, probiotics, enzymes, and herbs in the form of a powder. While some powders contain high amounts of vitamins and minerals, there isn’t research to understand the bioavailability (how much your body can absorb) of these nutrients in this form. It could be more or less than eating fresh or frozen fruits and vegetables.

Greens Powder Dosage

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

There is no standard dosage for greens powders, and ingredient and nutrient amounts vary significantly. It’s important to review the Recommended Dietary Allowance and Tolerable Upper Limits as set by the NIH for each ingredient to make sure you are consuming safe levels of each nutrient.

How Much Is Too Much?

It’s important to ensure that your greens powder does not include too much of any one nutrient. Your body filters and eliminates excess water-soluble vitamins (B vitamins and vitamin C), so it’s less likely these nutrients will cause harm. However, it is still possible to experience negative side effects from very high doses of these nutrients in supplement form. In addition, fat-soluble vitamins (vitamins A, D, E, and K) can be stored in fat tissue and are dangerous when consumed in excess. Many minerals can also be dangerous in very high amounts.

You can review your greens powder with a healthcare provider as well as compare nutrition facts labels on your greens powder to the upper limits as established by the NIH Office of Dietary Supplements.

Frequently Asked Questions

• Are greens powders good for you?

  Greens powders can provide many important vitamins, minerals, and antioxidants that can support health. They also may contain ingredients, such as spirulina and chlorella, that are primarily found in powder form and may offer some health benefits. The specific ingredients found in powders can vary significantly from one brand to another, and so do the potential benefits.

• Are greens powders as good as fresh?

  In short, we don’t know. There has been little research done on greens powders as a whole. The limited research that does exist doesn’t suggest that they offer as many benefits as eating whole foods, but more research is needed.

  What we do know is that there are synergistic effects to eating whole foods. This means that the nutrients in whole foods work together, so you get more health benefits from eating foods in their natural form than you get from taking supplements. “While greens powders can help increase your fruit and vegetable intake, don’t count on them to completely replace whole foods. Most don’t contain all of the vitamins and minerals you need,” says Osburn.

  One area where many greens powders fall short is in the fiber content. Greens and other vegetables provide fiber, which offers numerous health benefits, from better digestion to lower cholesterol. Fiber—when consumed from whole foods—is also linked to increased fullness with meals, which may help you eat less overall. But the same can’t be said for fiber supplements. When it comes to greens powders, some greens powders contain no fiber, whereas others contain very little.

• How do I make green powders taste better?

  Green powders can be quite bitter or have a grassy taste, but there are many ways to make greens powder taste better. Instead of drinking them plain, add them to a smoothie with fruit, which not only adds sweetness but includes fiber and other nutrients. But you don’t have to drink them. “Add them into scrambled eggs for omelets, as a seasoning for a soup, into pancake or waffle batter, in baked goods, or mix into your favorite dip,” says Akaphong.

• Are greens powders worth it?

  Greens powders can be very expensive and, in most cases, are not necessary. However, they can be helpful for days when you don’t have time to prepare fresh vegetables or if you are traveling and have limited access to fresh greens. Whether or not they are worth it really depends on your individual nutrient needs, diet, and lifestyle.

• Do greens powders help with bloating?

  Some greens powder brands advertise that they relieve bloating, but the evidence for this is not supported by enough research. Certain brands of greens powders contain digestive enzymes, which may help to alleviate gastrointestinal side effects like bloating in those with certain digestive enzyme deficiencies, although they are unlikely to provide any benefit to those without deficiencies.

  Those with diagnosed enzyme deficiencies should consult a healthcare provider and may require prescription medication or a specific separate enzyme supplement. It is important to note that certain digestive enzymes and probiotic blends can make some digestive conditions worse, so they should be taken with caution for those with preexisting GI conditions.

  Additionally, some greens powders contain ingredients such as inulin, a fermentable fiber, and alternative sweeteners, which can both cause bloating in some individuals, particularly those with IBS.

  Learn More:

  How to Get Rid of Bloating

• How much do greens powders cost?

  The price of greens powders varies depending on the brand and the formula, but they usually range between $20-40. Products that are third-party tested and/or USDA Certified Organic may come with a higher price tag.

  Those with added ingredients like adaptogens, probiotics and digestive enzymes can also be more expensive.

Why Trust Verywell Fit

Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with a master’s degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps her clients ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.