Greens Powders – Are They Worth It and What Are the Benefits?

We take a look at what green powders are, what the science says about green powder benefits - and how they can fit into your diet. 

Do demands to “eat your greens” bring back childhood memories of dinner table battles? It’s a common scenario: a kid refusing to eat a pile of steaming cabbage while their parents withhold dessert until the plate has been emptied of verdant veggies.

Greens powders have become widely available in recent years and are an increasingly popular dietary supplement. The idea is straightforward enough: you mix the powder with water and get many of the health benefits of green vegetables (and other foods) in a simple drink. 

It sounds appealing — especially if you’ve never developed a taste for Brussels sprouts, kale, or spinach. 

But is green powder good for you, are there any drawbacks, and how should they fit into your diet?

What is greens powder?

Greens powders are a food supplement that includes a high proportion of powdered green vegetables. 

Different companies sell very different types of green powders, so you’ll need to check the ingredients list on the back of the packaging. But they tend to include the following sorts of ingredients:

• Green vegetables: Think of things like spinach, wheatgrass, spirulina, broccoli, kale, herbs, algae, tea leaves, coffee beans, and beyond. 

• Other fruit and veg: Green powders often contain various other fruits (berries, bananas, and apples are common) and other vegetables (such as carrots, mushrooms, or even garlic)

• Flavourings: Think herbs, roots, and spices — and some may contain artificial flavours, sweeteners, sugar, and other additives. 

• Probiotics: Green powders often contain prebiotics and probiotics that are intended to support digestion.

• Vitamins and minerals: Green powders typically include a variety of powdered minerals and vitamins too.

The veg and other ingredients are freeze-dried, ground up, then blended. To make a green powder drink, you simply mix a scoop of the powder with water (if you want to know how to make green powder taste better, consider mixing with plant milks, dairy milk or juices instead). 

Green powders are growing in popularity, with some analysts forecasting the market for these products will almost double in size by 2030. They are being widely promoted online, with one small Canadian study finding that over half of young people have seen marketing around green powders on social media. Many wellness influencers on platforms like TikTok and Instagram promote green powder benefits. 

What are the benefits of green powder?

Different manufacturers include different ingredients in their green powders, so it’s not possible to say all green powders offer the same advantages. However, here are some common greens powder benefits:

• They contain many nutrients: Greens powders provide you with a wide range of vitamins, minerals, and nutrients that your body uses. By consuming a greens powder regularly, you’re likely to meet the recommended daily levels of many of these nutrients.

• An easy way to ‘top up’: Some people may not get all the nutrients they need from fruit and veg (perhaps because they lack time to prepare it, or simply don’t like the taste). While greens powders shouldn’t ever replace whole foods, they can top you up if you’re not able to eat as much fruit and veg as you’d like. 

• Convenient: In a similar way, one of the big benefits of a greens powder is that it’s ultra-convenient. You simply mix a scoop of the powder with water, shake it up, and you can quickly consume a good range of veg and fruit. That’s a lot easier and faster than peeling, chopping, and cooking veg. 

• Benefits of individual ingredients: The ingredients in green powders may also provide other health benefits. For example, those that contain probiotics can support your gut health. Those that contain B vitamins can support energy production. The list goes on. 

Suggested: Am I getting enough vitamins?

Do green powders work?

Like with many health foods, it’s always important to check the ingredients list and verify any claims. So, does green powder work? The evidence is somewhat limited, but it does suggest these powders can benefit your health. 

Most importantly, there’s tons of evidence that eating a diet high in green vegetables provides a whole range of benefits, including:

• Reduced risk of chronic disease

• Slowed cognitive decline in older age

• Contains antioxidants that can protect cells against damage

• Contains minerals and vitamins that support many bodily functions

Since green powders contain freeze-dried green vegetables, it seems reasonable to believe that these wider benefits are also available in green powders. This is because powdered versions of vegetables can still be pretty nutritious. 

For example, in one study, researchers compared the nutritional content of fresh, steamed, and powdered carrots. The fresh carrot contained most beta-carotene (a compound found in carrots), the powdered carrot had about two-thirds of the beta-carotene content, and the steamed carrot had slightly less. This suggests that powdered vegetables can still contain a high proportion of vitamins and minerals (although not as much as fresh foods). 

There haven’t been tons of studies into the health benefits of green powders specifically, and most of the studies have a very small sample size. It’s also important to be aware that some of the studies were funded by green powder manufacturers - which could introduce bias to the results.

• One study into a powder called Greens+ got 120 women to consume the powder for 12 weeks. Half the group had the real Greens+ powder, the other half had a placebo. The group that consumed the real powder reported feeling higher energy levels at the end of the experiment. 

• A different study with Greens+ asked 10 people to consume the powder for four weeks. At the end of the study, the antioxidants in the powder appear to have reduced oxidation (a process that contributes to a variety of illnesses) in participants’ bodies. 

• Another experiment with 40 students asked some of them to consume a green powder drink for 90 days. At the end of the trial, those who’d drunk the drink had lower blood pressure. 

Are green powders worth it? The limitations 

At Huel, we have developed our own super greens powder, and our nutritionists have identified 166 health benefits of Daily Greens. 

But we fully appreciate that some people might be skeptical, and we acknowledge that this type of supplement can have limitations

• Green powders can’t compete with whole foods: While green powders have many benefits, they can’t compete with whole foods. As well as vitamins and minerals, whole foods also provide many other benefits - such as dietary fibre - that powdered freeze-dried foods don’t. 

• Not all green powders are high quality: As with most dietary supplements, green powders are not regulated in the same way as medicine. This means it’s not always clear what ingredients are in your green powder, and whether they’re any good for you. Worryingly, one 2019 study found that some green powders on sale in the US were contaminated with heavy metals and pesticides. This is why it’s vital to check the packaging and only buy from trusted brands. 

• Not automatically good for you: Just because green powders contain lots of vitamins and minerals, it doesn’t automatically mean they’re good for you. For example, many green powders contain high levels of Vitamin K. Often, that’s a good thing, but it can interact with certain medications you’re taking and make them less effective. Some green powders may contain ingredients people are allergic to (such as green tea or certain herbs). They may also pose health risks during pregnancy. If you have any doubts or health conditions, check with a doctor or pharmacist before taking green powders.

• Cost: Depending on which greens powder you buy, these products can be relatively expensive. For example, one of the best-known green powders on the UK market costs £97 for 30 servings - or £3.23 per drink (Huel’s Daily Greens costs about half as much). If you own a blender, you could buy a lot of green veg and make your own smoothies for much less.

So, are green powders a waste of money? 

Ultimately, it’s down to you, your priorities, and your lifestyle. If you have the time and inclination to cook healthy, balanced meals with whole foods every day, then green powders might not be necessary. But if you’re short on time, don’t enjoy preparing meals with several different vegetables, or simply want to mix things up, then green powders can be helpful. 

Building green powder benefits into your diet

At Huel, we would never advocate for replacing whole foods with powdered meals. Whole foods, and vegetables in particular, provide many benefits when prepared at home from scratch. 

For example, they give you a lot of fibre, which is essential for digestion. They’re also filling, keeping you sated for longer. If you eat a broad range of vegetables, you’ll get most of the vitamins and minerals you need anyway. Plus, they taste really good!

We see super greens powder’s benefits in terms of a top-up to your diet. Not everyone needs them, but they’re a helpful addition if:

• You’re super busy and don’t have time to wash, peel, chop, steam or boil veg

• You don’t own a blender

• You eat vegetables, but don’t love the taste or texture so want another way to up your intake

• You don’t feel confident cooking many kinds of vegetables and want a way to consume more

• You don’t happen to have any veg in the cupboard or fridge at the moment

• You struggle to get through bags of salad or other veg before they go off

• You just want a backup

Our Daily Greens powder provides you with a unique blend of 91 vitamins and minerals, antioxidants and probiotics, and 166 health benefits. Incredibly quick and easy to make, you simply mix cold water with a scoop of Daily Greens, shake for 10 seconds, and enjoy. 

Want to learn more about our green powder’s benefits? Our nutritionists have produced an in-depth explainer.