Greens powders have gained popularity as a quick and convenient way to boost nutrient intake. Packed into scoops and sachets, they often claim to support energy, digestion, immunity and even detoxification. But how do they stack up against real vegetables, and should you be using them?
What are greens powders?
Greens powders are concentrated blends of dried and powdered vegetables, fruits, herbs and other plant ingredients. They often include spinach, kale, spirulina, wheatgrass, broccoli, green tea extract and digestive enzymes or probiotics. Some are marketed as multivitamin replacements or general wellness boosters.
While they do contain vitamins, minerals and antioxidants, they are usually not complete replacements for whole foods.
How do they compare to real veggies?
- Fibre content:
One of the biggest differences is fibre. Whole vegetables are naturally rich in fibre, which supports digestion, gut health and blood sugar control. Most greens powders contain little to no fibre, as it is removed during processing. This makes them less effective when it comes to supporting long-term digestive health. - Nutrient balance:
While greens powders can be high in certain vitamins or antioxidants, they may not provide the same diversity of nutrients found in whole vegetables. Real veggies offer a natural balance of fibre, water, and plant compounds that work together in complex ways. This combination may provide benefits that cannot be fully matched by a concentrated powder. - Satiety:
Chewing and digesting whole vegetables takes time and helps promote fullness. Greens powders are typically mixed into drinks and consumed quickly, meaning they do not provide the same level of satiety. This can make it easier to overlook hunger cues or skip balanced meals. - Additives and quality:
Not all greens powders are created equal. Some contain added sweeteners, flavours or fillers. Others may not disclose exact quantities of each ingredient. Quality and effectiveness can vary widely between brands.
Are greens powders ever useful?
For people who struggle to eat enough vegetables due to time, access or medical issues, a high-quality greens powder may provide a helpful boost. They can be convenient during travel, busy weeks or for those with increased nutrient needs.
However, they should be viewed as a supplement, not a shortcut. They are best used alongside a diet rich in whole plant foods, rather than as a substitute.
Bottom line
Greens powders can offer some nutritional value, but they do not replace the benefits of eating real, whole vegetables. Whole foods provide fibre, variety, and the full package of nutrients that your body needs.
If you enjoy using a greens powder and feel better for it, that’s okay, just be sure it complements, rather than replaces, a balanced diet. For long-term health, nothing beats fresh fruit and veggies on your plate.
For personalised support tailored to your unique dietary requirements, don’t hesitate to book a consultation with one of our wonderful Accredited Practising Dietitians here.
Written by Maddy Raymond, Accredited Practising Dietitian.