Your Guide To Greens Powders: Do They Live Up To The Hype?

Even though we all know how important it is to eat fruits and vegetables every day, only 10 percent of us are hitting the mark. If eating the recommended 2 to 3 cups of vegetables and 1.5 to 2 cups of fruit each day feels impossible, you may have come across Greens powders, the supplement that promises to provide the benefits of fruits and veggies in one convenient drink. Greens powders offer a promise to fill this glaring nutrient gap, providing a boost of essential vitamins, minerals, and antioxidants in powder form. But is getting all the goodness of vegetables really as easy as one drink a day? 

Before you jump on the greens powder bandwagon, it’s important to remember that while these supplements can offer some great benefits, they’re not a replacement for whole, fresh fruits and veggies. Think of them as a helpful addition to support your diet, not a magic fix for poor eating habits.

In this guide, we’ll explore the ins and outs of greens powders: what they are, their pros and cons, and whether they’re a good fit for your health routine. Plus, we’ll highlight some of the best green powders on the market to help you choose the best option for you. 

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What Are Greens Powders? 

There’s no single definition or rule for what green powders must include, but most have one to several green vegetables or leafy greens like broccoli, kale, spinach, or seaweed. While some greens powders stop here, others also include beneficial nutrients like herbs, fruits, prebiotic fiber, probiotics, and other botanicals you may not regularly get in your diet. 

These powders can usually be mixed in a bottle of water, juice, or smoothie, making it easy to get a daily nutrient boost. 

While most greens powders include fruits, vegetables, and nutrients that are common in a healthy, balanced diet, it’s always important to check with your doctor or pharmacist if you have any health conditions or take medications such as herbs and botanicals, excessive amounts of certain nutrients could cause dangers interactions. It’s also worth noting that green powders are categorized as dietary supplements, so they’re not regulated in the same way that food is or the way medications are. Buying your Greens powder from a reputable brand that uses third-party testing is key to ensuring you get a safe product that includes what it claims. 

Top 5 Greens Powders in 2024

If you want to try a greens powder but aren’t sure which one to choose, here are five of the top greens powders you can buy in 2024. All are third-party tested for purity and potency and offer a variety of nutrients and nutritional benefits. 

Nutricost Organic Greens Powder

This certified organic and vegan greens powder comes unflavored or in orange sunrise or mixed berry flavors. Each serving includes 27 “superfoods” as a blend of greens, fruits, fiber, and 9 billion CFUs of probiotics. Thanks to the fiber blend, each serving also has three grams of fiber, 10 percent of the recommended daily value. 

AG1

AG1 includes 75 ingredients to give you a daily boost of vitamins, minerals, adaptogens, prebiotic fibers, probiotics, antioxidants, functional mushrooms, and digestive enzymes. It’s NSF-Certified for Sport, making it an excellent choice for athletes as it’s guaranteed free from banned substances. With this many ingredients, it’s especially important to check with your physician if you have any medical conditions or take medications to prevent unwanted interactions. 

Sakara Protein + Greens Super Powder

For a greens powder that doubles as a protein powder, Sakara Protein + Greens is an excellent organic option. Each serving has 12 grams of protein from pea, hemp, and pumpkin protein and also includes a blend of spirulina, wheatgrass, barley, and chlorella. It’s sweetened with stevia, includes no added sugars, and each serving has 21% of your daily value of iron. 

Ora Easy Being Green 

Ora Easy Being Green comes in an orange flavor and includes a mixture of over 20 land and sea greens. Each serving has 2 grams of fiber and no added sugar and is USDA-certified organic, gluten-free, dairy-free, and vegan. 

Super You Super Green Mix

This Super Green Mix is gluten-free and features organic wheatgrass, barley, moringa, baobab, spirulina, and chlorella. They state each serving is about equal to one serving of greens. Nutritionally, you’ll get 2 grams of fiber and 6 percent each of vitamin D and iron. 

<div class="pro-tip"><strong>Also Read: </strong><a href=powder-supplements>How to Choose a Powder Supplement (From an MD)</a></a>.</div>

Greens Powders vs. Multivitamins

While greens powders and multivitamins are made to help fill nutritional gaps, they serve different purposes and can most often not be used interchangeably. Multivitamins provide concentrated doses, sometimes 100% or more of the daily value of several vitamins and minerals. Using powdered vegetables and fruits, greens powders provide some of the phytonutrient and antioxidant benefits of whole foods but do not often provide additional vitamins and minerals. 

Some greens powders, like AG1, include a wide variety of vitamins and minerals and can easily replace a multivitamin. Most greens powders, however, may only have a small amount of vitamins and minerals that are naturally found in the greens used and cannot be used as a substitute for a multivitamin. 

Are Greens Powders Healthy?

The short answer is that greens powders can be a healthy addition to your diet but are not a replacement for whole foods. 

Greens powders are often promoted as a simple, convenient way to improve your health, but it’s not always that simple. While many greens powders offer a blend of beneficial nutrients—like vitamins, minerals, antioxidants, fiber, and plant compounds—they aren’t a perfect substitute for whole foods like leafy greens and vegetables.

For example, a serving of most greens powders has around 2 grams of fiber, while a single cup of cooked broccoli provides twice that amount at a much lower cost. Whole foods provide more fiber, a wider range of nutrients, and health benefits that are difficult for a supplement to replicate. 

Your current health and any medications you take also play a key role in determining whether a greens powder is right for you. Even natural ingredients can interact with medications, so it’s incredibly important to talk with your healthcare provider before adding greens powder to your routine to ensure it’s safe and healthful. 

4 Reasons to Use Greens Powders

So, why should you consider adding a greens powder to your daily routine? Here are some of the top benefits:

1. To Fill in Nutrient Gaps: If you struggle to get enough fruits and vegetables—whether because of a busy schedule, poor appetite, or while traveling—a greens powder can help fill in the gaps by providing a boost of nutrients and antioxidants that might be missing from your diet.
2. They’re Convenient: When life gets busy, or you’re away from your usual routine, greens powders are an easy way to get a quick nutrient boost. Most can be mixed into a water bottle, juice, or a smoothie to drink on the go. 
3. Digestion Support: If your gut could use a little extra love, many green powders include prebiotic fibers, probiotics, and digestive enzymes to support a healthy digestive system and balanced gut microbiome. Just make sure to read the label, as not all green powders include these digestive benefits. 
4. Immune Support: During cold and flu season, while traveling, or anytime you’re feeling a little run-down, greens powders with ingredients like vitamin C, zinc, and antioxidants may support a healthy immune system to keep you feeling your best.¹

Whole Food Alternatives

While green powders can be a convenient way to get extra nutrients, it’s important to remember that they aren’t a replacement for fruits and vegetables. While it takes more time and effort to incorporate whole fruits and vegetables into your diet, their nutritional benefits just can’t be replicated in powdered form. Instead of relying on green powder, incorporate these foods into your diet as often as possible. 

• Leafy Greens: Spinach, kale, and Swiss chard are excellent sources of vitamins, minerals, and antioxidants. Research has found that eating 100 grams of leafy greens daily (equivalent to 3 cups of raw spinach) is associated with a 25 percent decreased risk of all-cause mortality, heart disease, and stroke. They’re easy to add to salads, smoothies, pasta, or sautéed dishes for a fresh nutrient boost.²

• Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are loaded with fiber, vitamins, and cancer-fighting compounds. They’re also filling, versatile, and budget-friendly.³ 

• Fruits: Berries, apples, and citrus fruits provide vitamins, antioxidants, and natural sugars to satisfy your sweet tooth. They’re also rich in fiber and easy to add to any meal or snack. Enjoy fruits fresh or frozen throughout the year. 

• Nuts and Seeds: Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, cashews, almonds, and walnuts are loaded with healthy fats, fiber, protein, and essential nutrients like magnesium and zinc. Sprinkle them on salads, yogurt, oatmeal, baked goods, or smoothies.

• Herbs and spices: Fresh herbs like parsley, cilantro, and basil add fresh flavor to your meals and are also rich in vitamins and antioxidants. Add them to salads, soups, pasta, smoothies, and dips. 

• Probiotic Foods: To support your gut health, eat plenty of naturally fermented foods like yogurt, kefir, kimchi, and sauerkraut, which have billions of beneficial probiotic bacteria to help support a balanced gut microbiome. 

Bottom Line

Greens powders can be a convenient way to boost your nutrition with vitamins, minerals, and antioxidants. Some have added benefits, like adaptogens, probiotics, and digestive enzymes. 

While green powders can fill some nutrient gaps and offer digestive and immune support, they don't provide the same fiber, vitamins, minerals, or antioxidant profile as fresh produce. If you choose to add green powders to your routine, be sure to choose a reputable brand and consult your healthcare professional to ensure it’s a safe and healthy option.

<div class="pro-tip"><strong>Learn More: </strong><a href=moringa-powder>Moringa Powder: Benefits, Uses & Ways to Fit It Into Your Diet</a>.</div>