Barley Grass vs Wheatgrass Benefits

Written by: Pard Bharaj



Time to read 9 min

Introduction: Barley Grass vs Wheatgrass Benefits

In the realm of superfoods, two grasses stand tall: wheatgrass and barley grass. Renowned for their nutrient-dense profiles and health-boosting properties. This article aims to dissect and compare these two powerhouses, shedding light on their unique benefits and guiding you in making an informed buying choice. 

Whether you're a fitness enthusiast, a health-conscious individual, or simply curious, understanding the nuances between wheatgrass and barley grass is essential. Both offer a wide array of health benefits, but it's the subtle differences that could sway your preference. 

Let's dive into the details and unravel the facts - Barley Grass vs Wheatgrass Benefits!

Article Key Takeaways:

  • Wheatgrass Benefits :

    • High in nutrients like vitamins A, C, E, and minerals.
    • Offers detoxification properties due to its high chlorophyll content.
    • Contains digestive enzymes that enhance nutrient absorption.
    • Acts as a powerful antioxidant and has potential anti-cancer properties.
  • Barley Grass Benefits :

    • Rich in vitamins and minerals, including selenium which supports thyroid health.
    • Contains chlorophyll and enzymes for detoxification and improved liver health.
    • Beneficial for cardiovascular health and blood sugar management.
    • Also has potential anti-cancer properties due to its antioxidant content.
  • Comparison :

    • Both contain all essential amino acids and high levels of chlorophyll.
    • Wheatgrass has a stronger taste, while barley grass is milder and may be easier on digestion.

"Wheatgrass juice is the nectar of rejuvenation, the plasma of youth, the blood of all life. The elements that are missing in your body's cells-especially enzymes, vitamins, hormones, and nucleic acids can be obtained through this daily green sunlight transfusion"

Viktoras Kulvinskas

Overview of Wheatgrass:

Wheatgrass, the young sprout of the wheat plant Triticum aestivum, is more than just a vibrant green grass blade‚ÄĒit's a nutritional dynamo. Often harvested just before or after the jointing stage, this stage is when the plant reaches its nutritional peak. It has been studied extensively for its concentrated nutrient content and health benefits.

The image depicts a bunch of fresh wheatgrass tied together alongside a glass of wheatgrass juice, all set against a bright yellow background.

Wheatgrass Health Benefits:

1. Nutrient Density: 

Wheatgrass is a nutritional powerhouse, abundant in vitamins and minerals. It's particularly rich in vitamins A, C, and E, and packed with essential minerals like iron, magnesium, and calcium. Notably, it contains all eight essential amino acids, establishing it as a complete protein source, a unique attribute for a plant-based food. This rich composition makes wheatgrass an excellent choice for boosting overall health, supporting immune function, and promoting skin health and cellular repair. Source.

2. Detoxification: 

Wheatgrass's rich chlorophyll content plays a crucial role beyond its vibrant green hue. It's thought to detoxify the body, binding with and facilitating the removal of toxins and heavy metals. This detoxifying action contributes to purifying the liver, promoting blood purification, and enhancing overall health. Source.

3. Digestive Health: 

Wheatgrass is rich in enzymes that facilitate the breakdown of food and enhance nutrient absorption, contributing to improved digestive health. These enzymes, including protease, amylase, and lipase, aid in the efficient digestion of proteins, carbohydrates, and fats, respectively. The presence of these enzymes not only optimises the digestive process but also ensures that the body can effectively utilise the wealth of vitamins, minerals, and antioxidants found in wheatgrass.

4. Antioxidant Properties: 

Wheatgrass stands out as a potent antioxidant, rich in phytochemicals and enzymes such as superoxide dismutase (SOD) and cytochrome oxidase. These enzymes play a pivotal role in combating oxidative stress, thereby potentially mitigating the risk of chronic diseases and fostering overall wellness. The antioxidant properties of wheatgrass also contribute to cellular protection, rejuvenation and it has potent anti-inflammatory properties which support the body's natural defense mechanisms. Source.

5. Anti-cancer Potential:: 

Wheatgrass is recognised for its potential anti-cancer properties, primarily attributed to its high concentration of antioxidants, chlorophyll, and certain enzymes. These components are believed to help detoxify the body, combat free radicals, and support the immune system, potentially reducing the risk of cancer development. Source.

"Barley Grass is one of the most nutrient rich foods in nature and has been used since ancient times for medicinal and healing purposes"

Medical Medium

Overview of Barley Grass:

Barley grass, the young leaf of the barley plant Hordeum vulgare, stands out in the world of health foods for its impressive nutritional profile and health-promoting properties. Harvested at a young age to capture the plant's raw energy and nutrient density, barley grass is a powerhouse of vitamins, minerals, and antioxidants, making it a revered component in the diet of health enthusiasts.

The image shows a top-down view of a glass of green juice, a spoonful of green powder, and a bundled bunch of fresh wheatgrass blades, all resting on a rustic wooden surface.

Barley Grass Health Benefits:

1. Nutritional Powerhouse: 

Barley grass is a nutritional treasure trove, densely packed with vitamins A, C, and E, alongside a remarkable spectrum of minerals such as iron, calcium, and magnesium. It stands out for its high selenium content, a mineral celebrated for its potent antioxidant properties and crucial role in maintaining thyroid health. Additionally, barley grass is a rich source of enzymes, which further enhance its health benefits, boosting the immune system, and supporting efficient metabolic processes. Source.

2. Detoxification:

Barley grass is renowned for its high chlorophyll content, which is instrumental in the body's detoxification processes. Chlorophyll is known to bind with toxins and facilitate their elimination from the body, effectively supporting liver health. This detoxifying action, coupled with the liver's role in purifying blood and metabolising chemicals, makes barley grass a valuable ally in maintaining liver function and overall bodily health. 

3. Cardiovascular Health:

Cardiovascular Health: Barley grass is highly regarded for its potential benefits to cardiovascular health. Rich in essential nutrients like potassium, magnesium, and antioxidants, it plays a crucial role in maintaining heart health. Potassium helps regulate blood pressure, while magnesium supports the proper functioning of the heart muscle. 

The antioxidants in barley grass, including superoxide dismutase, help combat oxidative stress, a key factor in heart disease. Moreover, the presence of soluble fibers like beta-glucan in barley grass contributes to lowering cholesterol levels, further reducing the risk of heart disease and promoting overall cardiovascular health. Source.

4. Lowers Blood Sugar:

Barley grass is beneficial for blood sugar management, primarily due to its rich dietary fiber content. The soluble fibers, like beta-glucan, in barley grass can slow down the absorption of glucose, leading to a more gradual release of sugar into the bloodstream. This helps in stabilising blood sugar levels, making barley grass a potentially valuable addition to the diet of individuals looking to manage or prevent blood sugar spikes, often associated with diabetes and other related conditions.

5. Anti-cancer Potential:

Barley grass is being recognised for its potential anti-cancer properties, primarily due to its rich content of antioxidants, phytochemicals, chlorophyll, and certain enzymes. These components are believed to help in neutralising free radicals, thereby reducing oxidative stress, a known contributor to cancer development. 

Chlorophyll, in particular, has been studied for its potential in binding with carcinogens and aiding in their elimination from the body. While the anti-cancer potential of barley grass is promising, it's important to note that further scientific research is needed to fully understand and validate its role in cancer prevention and treatment.

Wheatgrass vs Barley grass: Direct Comparison

Wheatgrass Vs Barley grass Nutritional Comparison

Nutrient Composition:


  • Amino Acids: It contains all essential amino acids, making it a complete protein.
  • Enzymes:¬†Wheatgrass contains enzymes like superoxide dismutase (SOD) that can help in countering inflammation.
  • Chlorophyll: One of the highest sources of chlorophyll content, beneficial for detoxification processes.
  • Vitamins: Good Source of Vitamin¬†C, E, K.
  • Phytochemicals:¬†Rich source of Phytochemicals.
  • Minerals:¬†Good Source of Iron, Magnesium and Calcium and Potassium.


  • Amino Acids: Also contains all essential amino acids, making it a complete protein.
  • Enzymes: Also contains a rich enzyme profile.
  • Beta-Glucan:¬†High in content of beta-glucan, a type of soluble fiber that can benefit heart health.
  • Chlorophyll:¬†Also rich in chlorophyll, supporting detoxification.
  • Vitamins: Rich in Vitamins A, B9, ¬†C and K.
  • Phytochemicals:¬†Also a rich source of Phytochemicals.
  • Minerals:¬†High amounts of Potassium, Calcium, Iron, Magnesium, Zinc and Selenium.


  • Wheatgrass:¬†Some people might find wheatgrass slightly harder to digest due to its potent composition. It's usually consumed in juice form to aid in digestibility.

  • Barley Grass:¬†Generally considered gentle on the stomach and may be easier to incorporate into the diet in various forms, including powders and tablets.

Taste Profile:

  • Wheatgrass:¬†Has a strong, grassy flavor that can be overpowering for some. It's often taken as a quick shot or mixed into strongly flavored beverages.
  • Barley grass:¬†Tends to have a milder taste compared to wheatgrass, making it potentially more versatile for culinary uses.

Allergen and Safety Considerations:



  • Gluten Sensitivity:¬†While wheatgrass itself is gluten-free, it comes from the wheat plant, which might be a concern for those with severe gluten intolerance or celiac disease due to potential cross-contamination.

  • Digestive Issues:¬†Some individuals might experience nausea or discomfort when consuming wheatgrass, especially in juice form or on an empty stomach. Starting with small amounts and gradually increasing the dosage can help mitigate this.

  • Pregnancy and Breastfeeding:¬†There is limited research on the effects of consuming wheatgrass during pregnancy or breastfeeding. It's advisable for pregnant or breastfeeding women to consult a healthcare provider before adding wheatgrass to their diet.

Barley Grass: 

  • Gluten Sensitivity:¬†Also generally gluten-free in its pure form, but, like wheatgrass, it comes from a grain that contains gluten, so cross-contamination can be a concern.

  • Medication Interactions:¬†Barley grass can lower blood sugar levels, which can interact with diabetes medications. It's also high in vitamin K, which can affect blood clotting and interact with blood thinners like warfarin. Individuals on medication should consult a healthcare provider before incorporating barley grass into their regimen.

  • Pregnancy and Breastfeeding:¬†As with wheatgrass, there's a lack of comprehensive research on the effects of barley grass during pregnancy or breastfeeding. It's best for pregnant or breastfeeding women to consult their healthcare provider before use.

Conclusion: Barley Grass vs Wheatgrass Benefits

In the vast world of superfoods, wheatgrass and barley grass stand out as nutritional titans, each boasting an impressive array of health benefits. Wheatgrass, with its nutrient dense, complete protein profile, detoxifying, and digestive enzymes, offers a robust support system for your overall health, particularly enhancing energy levels, immune function, and digestive health. On the other hand, barley grass brings its unique strengths to the table, including a rich supply of selenium, vitamin K, and beta-glucan (as well as detoxification), making it a formidable ally for heart health, bone density, and blood sugar regulation.

However, why settle for one when you can harness the combined power of both? Integrating both wheatgrass and barley grass into your diet can provide a synergistic blend of nutrients, covering a broader spectrum of health benefits. By embracing the best of both worlds, you can enjoy a more balanced, nutrient-rich diet that supports your health journey in a comprehensive and harmonious way. Whether you choose one or both, these green powerhouses are a testament to the profound impact that natural organic plants can have on our health.

Frequently Asked Questions

How Can I Incorporate Wheatgrass and Barley Grass into My Diet?

Both Wheatgrass and Barley grass is often consumed in juice form, as a powder that can be mixed into smoothies or used as a supplement in capsule/tablet form. It's important to follow the recommended dosage on the product packaging.

Can Wheatgrass and Barley Grass Help in Detoxifying the Body?

Yes, both wheatgrass and barley grass are known for their detoxification properties. They both have a high chlorophyll content that helps in purifying the liver and blood, and aid in eliminating toxins from the body.

Related Readings

Image of Pard, the Author

Author: Pard Bharaj

I am a dedicated researcher with nearly a decade of experience in investigating health best practices. My journey in the health and wellness field has been driven by a passion for understanding and sharing the most effective ways to maintain and improve health. Over the years, I have delved into a wide range of topics, constantly seeking out the latest research and insights. My commitment is to provide well-researched, accurate, and trustworthy information to help readers make informed decisions about their health.

References and Further Reading

This study examines the nutrient-rich profile of wheatgrass juice and evaluates various preservation techniques to extend its shelf life, maintaining its health benefits. DOI:10.1016/j.focha.2022.100136

The article explores the myriad health benefits of wheatgrass, detailing its role in disease prevention and overall health enhancement due to its rich nutritional content.

This study highlights barley grass's rich nutrient profile and its potential in preventing and treating chronic diseases, emphasizing its role in promoting health and wellness. DOI:10.1155/2018/3232080

This review discusses the health benefits of barley, focusing on its phytochemicals like beta-glucans and phenolic acids, and their role in reducing cholesterol, managing blood sugar, and providing anti-inflammatory and anticancer benefits. DOI:10.1016/j.jafr.2023.100677

This research demonstrates wheatgrass's anti-inflammatory properties, showing its effectiveness in reducing the production of inflammatory markers and reactive oxygen species in macrophage cells. DOI:10.1016/j.crtox.2021.02.005

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