Microgreens

What are they?

Microgreens are young vegetable and herb plants harvested just after their first true leaves appear. They’re bigger than sprouts, smaller than baby greens, and packed with flavor, color, and nutrients. Common types include radish, sunflower, pea, broccoli, arugula, basil, cilantro, and mustard.

They’re grown in soil or compost, not just water, and the stems and leaves are eaten — not the roots.

What's Inside?

Vitamin C

Vitamin E

Vitamin K

Beta Carotene

Folate

Potassium

Iron

Magnesium

Zinc

Nutritional Value of Microgreens

Microgreens are harvested at an early growth stage, when plants are rapidly building cells, enzymes, and protective compounds. Because of this, many microgreens contain higher concentrations of certain nutrients than the same plants at full size.

What makes them nutrient dense?

During early growth, plants concentrate energy into a small amount of tissue. This means:

•More vitamins per gram

•Higher antioxidant activity

•Stronger flavor compounds linked to phytochemicals

Of course, not every microgreen is the same; nutrition depends on the species.

Examples from that study:

Red cabbage microgreens:
- ~6x more vitamin C than mature red cabbage
- ~40x more vitamin E
Cilantro microgreens:
- ~3x more beta-carotene than mature cilantro
Amaranth microgreens:
- Very high in vitamin K

*Values vary by growing conditions and harvest time.

source

Microgreens are rich in natural plant compounds that help protect cells from damage. These include polyphenols, flavonoids, and carotenoids, which act as antioxidants, and glucosinolates, found in crops like broccoli, kale, mustard, and radish. These compounds are part of what gives microgreens their strong flavors and health benefits.

Broccoli and kale microgreens are especially known for containing sulforaphane precursors — compounds studied for their role in reducing inflammation and supporting the body’s natural detox and cell-protection systems.

Little Leaves, Big Nutrition

In a 2012 USDA and University of Maryland study, several microgreens had much higher vitamin levels than their mature forms.

Red and purple microgreens tend to have higher antioxidant levels than green varieties..

How nutritious a microgreen is depends on how it’s grown and handled. Plant type matters, but so do light exposure, soil quality, harvest timing, and how long it’s stored. Fresh, well-grown microgreens have the highest nutrient levels. Vitamins — especially vitamin C — drop quickly when exposed to heat, light, and long storage, which is why fresh and gently handled microgreens are always best.

VS

Microgreens or Mature Greens?

Studies comparing microgreens to the same vegetables at full size show a clear pattern: microgreens often pack more nutrients into less space.

Many microgreens contain much higher levels of certain vitamins and antioxidants per gram — often 2–10 times more — especially vitamins C, E, K, and carotenoids. This was shown in a major study by USDA and University of Maryland researchers, published in the Journal of Agricultural and Food Chemistry (Xiao et al., 2012).

It's important to note that not every nutrient is higher. Some vitamins or minerals can be similar or even lower, depending on the plant and how it’s grown.

Stronger flavor usually means stronger nutrition, because many of the compounds that make microgreens taste spicy, bitter, or aromatic are the same ones that act as antioxidants.

Microgreens are best used as a BOOST — adding concentrated nutrients to meals — not as a replacement for full-sized vegetables, which provide more fiber, volume, and overall balance.

Eating Just Got Greener

Microgreens make it easy to add more nutrition without changing how you cook. They bring concentrated vitamins, antioxidants, and strong flavor that can upgrade simple meals with almost no extra work.

You can use them raw, lightly cooked, or blended into smoothies. Adding a handful to eggs, soup, pasta, or a sandwich is a quick way to make food fresher and more nourishing. Their bright colors also make meals look better, which can make healthy food feel more exciting.

They work best when used fresh and handled gently.

Think of them as a boost, not the base of a meal — small plants with a big impact.