Microgreens Nutrition Chart: Every Variety Compared
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Microgreens Nutrition Chart: Every Variety Compared
If you have ever wondered how different microgreen varieties stack up nutritionally, you are in the right place. Microgreens nutrition has become one of the most researched topics in food science over the past decade, and for good reason. These tiny seedlings, harvested just 7 to 14 days after germination, pack a remarkable concentration of vitamins, minerals, and antioxidants into every bite. In this guide, we break down the nutritional profiles of 20 popular varieties so you can choose the best microgreens for your health goals.
Whether you are a home grower looking to optimize your tray selection or a health-conscious eater trying to get more nutrients per forkful, this chart will become your go-to reference. Bookmark it — you will want to come back.
Note: Exact nutrient values vary based on growing conditions, seed quality, light exposure, and harvest timing. The data below reflects ranges reported in peer-reviewed research, including the landmark 2012 USDA study published in the Journal of Agricultural and Food Chemistry, as well as subsequent studies. Calorie estimates are approximate per ounce (28g) of fresh microgreens.
The Complete Microgreens Nutrition Comparison Chart
| Variety | Key Nutrients | Standout Benefit | Flavor | Cal/oz |
|---|---|---|---|---|
| Sunflower | Vitamin E, zinc, selenium, B vitamins, complete protein | One of few plant-based complete protein sources | Nutty, crunchy, mild | ~45 |
| Pea Shoots | Vitamin C, folate, vitamin A, fiber, protein | 7x the vitamin C of blueberries; high in folate | Sweet, fresh, pea-like | ~35 |
| Broccoli | Sulforaphane, vitamin C, vitamin K, vitamin A, calcium | Highest known food source of sulforaphane | Mild, slightly bitter, earthy | ~10 |
| Radish | Vitamin C, vitamin E, magnesium, zinc, phosphorus | Excellent mineral diversity; fast grower (5-7 days) | Spicy, peppery, bold | ~8 |
| Kale | Vitamin K, vitamin C, calcium, beta-carotene, iron | Exceptional vitamin K content; supports bone health | Mild, slightly sweet | ~12 |
| Arugula | Vitamin K, vitamin C, calcium, folate, glucosinolates | Rich in cancer-fighting glucosinolates | Peppery, tangy, bold | ~7 |
| Beet | Iron, potassium, manganese, folate, betalains | High in betalains (anti-inflammatory pigments) | Earthy, sweet, vibrant | ~12 |
| Basil | Vitamin K, vitamin A, manganese, eugenol, polyphenols | High polyphenol content; natural anti-inflammatory | Aromatic, sweet, herbal | ~6 |
| Cilantro | Vitamin C, vitamin A, beta-carotene, lutein, zeaxanthin | Among highest carotenoid levels of all microgreens tested | Citrusy, bright, herbal | ~6 |
| Mustard | Vitamin C, vitamin K, beta-carotene, glucosinolates, calcium | Strong antioxidant profile with anti-inflammatory compounds | Spicy, hot, wasabi-like | ~8 |
| Red Cabbage | Vitamin C, vitamin E, vitamin K, anthocyanins, beta-carotene | Highest vitamin C of any microgreen in 2012 USDA study | Mild, slightly peppery | ~9 |
| Kohlrabi | Vitamin C, vitamin K, calcium, potassium, sulforaphane | Brassica family benefits with a milder flavor | Mild, sweet, broccoli-like | ~8 |
| Wheatgrass | Chlorophyll, iron, vitamin A, vitamin C, vitamin E, amino acids | Extremely high in chlorophyll; popular for juicing | Sweet, grassy, vegetal | ~7 |
| Amaranth | Calcium, iron, magnesium, protein, vitamin K, vitamin C | One of the most mineral-dense microgreens available | Mild, earthy, beet-like | ~12 |
| Buckwheat | Rutin, magnesium, B vitamins, manganese, fiber | High in rutin, which supports cardiovascular health | Tangy, lemony, crisp | ~25 |
| Clover | Vitamin C, vitamin K, calcium, isoflavones, protein | Contains isoflavones with hormonal balancing properties | Mild, fresh, slightly nutty | ~8 |
| Fenugreek | Iron, protein, fiber, vitamin C, diosgenin | Contains diosgenin, studied for blood sugar regulation | Maple-like, slightly bitter | ~10 |
| Swiss Chard | Vitamin K, vitamin A, iron, magnesium, potassium, betalains | Strong vitamin K and iron combination | Mild, slightly sweet, earthy | ~10 |
| Watercress | Vitamin K, vitamin C, vitamin A, calcium, iron, PEITC | Contains PEITC, studied for anti-cancer properties | Peppery, fresh, bright | ~4 |
| Mizuna | Vitamin C, vitamin K, folate, calcium, glucosinolates | Mild brassica with good folate and vitamin K | Mild mustard, slightly sweet | ~7 |
The 5 Most Nutritious Microgreens
While every variety on this list delivers impressive nutrition, some stand clearly above the rest. Based on peer-reviewed research into vitamin density, mineral content, and unique phytonutrients, here are the five most nutritious microgreens you can grow or buy.
1. Red Cabbage
Red cabbage microgreens topped the charts in the 2012 USDA study for vitamin C content, containing up to 147 mg per 100g of fresh weight — roughly six times the vitamin C found in mature red cabbage. They also deliver impressive levels of vitamin E, vitamin K, and anthocyanins, the deep purple pigments that act as powerful antioxidants. If you could grow only one variety for maximum nutrition, this would be a strong choice.
2. Broccoli
Broccoli microgreens contain 10 to 100 times more sulforaphane than mature broccoli, according to research from Johns Hopkins University. Sulforaphane is one of the most studied plant compounds in cancer prevention research. Beyond that, broccoli microgreens are rich in vitamins C, K, and A, making them a nutritional powerhouse with very few calories.
3. Cilantro
The USDA study found that cilantro microgreens had among the highest concentrations of carotenoids, including beta-carotene, lutein, zeaxanthin, and violaxanthin. These compounds support eye health, immune function, and skin protection. Cilantro microgreens also ranked high for vitamin C and vitamin A.
4. Amaranth
Garnet amaranth microgreens scored highest for vitamin K (phylloquinone) in the USDA study, at 4.1 micrograms per gram of fresh weight. They are also among the most mineral-dense microgreens, providing meaningful amounts of calcium, iron, and magnesium. The striking red color signals a high concentration of betalains and other protective pigments.
5. Sunflower
Sunflower microgreens deliver something most microgreens cannot: complete protein with all essential amino acids. They are also among the highest in vitamin E (alpha-tocopherol), zinc, and selenium. Their larger size and satisfying crunch make them one of the most versatile and filling options. Learn more about the wide range of microgreens benefits each variety offers.
Best Microgreens for Specific Nutrients
If you are targeting a particular vitamin or mineral, this breakdown will help you choose the right varieties.
Highest in Vitamin C
Top picks: Red cabbage, radish, pea shoots, mustard, kale
Red cabbage microgreens led all 25 varieties in the USDA study, with ascorbic acid levels reaching 147 mg per 100g fresh weight. That is roughly 2.5 times the vitamin C in an equivalent weight of orange. Radish and pea shoot microgreens also deliver excellent vitamin C, with pea shoots offering about seven times the vitamin C of blueberries ounce for ounce.
Highest in Vitamin K
Top picks: Amaranth (garnet), parsley, kale, basil, Swiss chard
Vitamin K is essential for blood clotting and bone health. Garnet amaranth scored highest in the USDA study at 4.1 micrograms per gram. Parsley and kale microgreens are also reliable sources. Just a small serving of any of these varieties can supply well over 100% of your daily vitamin K needs.
Highest in Vitamin E
Top picks: Radish (green daikon), sunflower, red cabbage, Swiss chard
Green daikon radish microgreens had the highest alpha-tocopherol (vitamin E) concentration in the USDA study, reaching 87.4 mg per 100g fresh weight. Sunflower microgreens are also notably high in vitamin E, which plays a key role in skin health, immune function, and protecting cells from oxidative damage.
Highest in Iron
Top picks: Amaranth, beet, fenugreek, Swiss chard, wheatgrass
Plant-based iron (non-heme) is abundant in amaranth and beet microgreens. Pairing these with a vitamin C-rich variety like red cabbage or radish improves iron absorption significantly. Fenugreek microgreens are also a solid iron source with the added benefit of compounds that may support blood sugar management.
Highest in Protein
Top picks: Sunflower, pea shoots, fenugreek, buckwheat, clover
Sunflower and pea shoot microgreens are the protein leaders, with sunflower providing all essential amino acids. While microgreens are not a primary protein source by volume, their protein density per calorie is impressive — especially sunflower and pea shoots, which provide more protein per calorie than many common vegetables.
Highest in Antioxidants
Top picks: Broccoli (sulforaphane), red cabbage (anthocyanins), cilantro (carotenoids), beet (betalains), radish (vitamin E)
Different varieties excel at different classes of antioxidants. Broccoli microgreens are the king of sulforaphane. Red cabbage leads in anthocyanins. Cilantro delivers the broadest range of carotenoids. For the widest antioxidant coverage, grow a mix of all three.
How Microgreens Compare to Mature Vegetables
The most frequently cited research on microgreens nutrition versus mature vegetables comes from a 2012 study led by Dr. Zhenlei Xiao at the USDA Agricultural Research Service, in collaboration with the University of Maryland. Published in the Journal of Agricultural and Food Chemistry, the study analyzed 25 varieties of commercially grown microgreens for four groups of vital nutrients: ascorbic acid (vitamin C), carotenoids (including beta-carotene, lutein, zeaxanthin, and violaxanthin), phylloquinone (vitamin K1), and tocopherols (vitamin E).
The findings were striking. When compared to the USDA National Nutrient Database values for the same plants at maturity, microgreen cotyledon leaves contained 4 to 40 times higher concentrations of vitamins and carotenoids than their fully grown counterparts. The range depended on the specific variety and nutrient measured, but in nearly every case, the microgreen stage outperformed the mature plant.
A few highlights from the study:
- Red cabbage microgreens had 6 times the vitamin C concentration of mature red cabbage
- Cilantro microgreens had 3 times the beta-carotene of mature cilantro leaves
- Green daikon radish microgreens contained remarkably high vitamin E levels — far exceeding what is found in mature radish
- Across all 25 varieties, the average microgreen contained about 5 times the nutrient density of its mature version
It is worth noting that the study measured nutrient concentration by weight, not per plant. Since a mature head of cabbage weighs far more than a tray of microgreens, you would eat more total nutrients from a full serving of mature vegetables. The takeaway is not that microgreens replace vegetables — it is that they are an extraordinarily efficient way to boost your nutrient intake, especially when added to meals you are already eating.
For a deeper look at the science, visit our research page.
Do Microgreens Lose Nutrients Over Time?
Yes — and this matters more than most people realize. Microgreens are living, highly perishable plants with thin cell walls and high metabolic rates. Once harvested, their nutrient levels begin to decline.
Research has shown that vitamin C is particularly vulnerable to post-harvest degradation. Studies have found that vitamin C content in stored microgreens can decrease by 30 to 50 percent within 7 to 10 days of harvest, even under refrigerated conditions. Carotenoids and tocopherols also decline, though more slowly.
Several factors accelerate nutrient loss:
- Temperature: Warmer storage temperatures speed up degradation. Keep microgreens at 35-40 degrees Fahrenheit (2-4 degrees Celsius) for maximum shelf life.
- Light exposure: UV light breaks down certain vitamins. Store in opaque or semi-opaque containers.
- Moisture: Excess moisture promotes spoilage and bacterial growth. Store with a dry paper towel in a loosely sealed container.
- Time since harvest: The single biggest factor. Microgreens from a grocery store shelf may already be 3 to 5 days post-harvest before you buy them.
This is one of the strongest arguments for growing your own microgreens or buying from a local farm. When you harvest at the moment of eating, you capture peak nutrition. Even a simple windowsill setup can produce fresh microgreens in 7 to 14 days. Our complete growing guide walks you through the process step by step.
Tips for Maximizing Microgreens Nutrition
- Eat them raw. Heat destroys vitamin C and reduces sulforaphane content. Add microgreens to dishes after cooking — on top of soups, grain bowls, or scrambled eggs.
- Pair iron-rich varieties with vitamin C-rich ones. Toss amaranth or beet microgreens with red cabbage or radish microgreens. The vitamin C dramatically increases non-heme iron absorption.
- Eat a variety. Different colors signal different phytonutrients. Rotate between red, purple, green, and yellow-green varieties for the broadest antioxidant coverage.
- Harvest right before eating. Grow at home and cut what you need for maximum freshness and nutrition.
- Store properly. If you must store them, use a sealed container with a dry paper towel, refrigerated at 35-40 degrees Fahrenheit. See our storage guide for more tips.
New to the world of tiny greens? Our Microgreens 101 page covers the basics of what they are, how they differ from sprouts, and why they have become so popular.
Frequently Asked Questions
Are microgreens more nutritious than sprouts?
Yes, in most cases. Microgreens are grown in soil or a growing medium and exposed to light, which allows them to photosynthesize and develop higher concentrations of vitamins and phytonutrients. Sprouts are germinated in water in the dark, so they develop less nutritional complexity. Microgreens also carry a lower food safety risk than sprouts because they are not grown in the warm, moist, enclosed conditions that can harbor bacteria. For a full comparison, see our microgreens vs sprouts guide.
Which microgreen has the most vitamin C?
Red cabbage microgreens had the highest vitamin C concentration in the 2012 USDA study, with up to 147 mg per 100g of fresh weight. That is roughly six times the concentration found in mature red cabbage and about 2.5 times what you would find in an equivalent weight of fresh orange.
Can microgreens replace a multivitamin?
Microgreens are not a complete substitute for a multivitamin because they do not provide meaningful amounts of every essential nutrient — vitamin D, vitamin B12, and omega-3 fatty acids, for example, are not present in significant quantities. However, a diverse mix of microgreens can supply substantial amounts of vitamins A, C, E, and K, along with iron, calcium, and a broad spectrum of antioxidants. They are one of the most nutrient-dense whole foods you can eat.
Do microgreens have calories?
Yes, but very few. Most microgreen varieties contain between 5 and 15 calories per ounce of fresh greens. The exceptions are denser, seed-heavy varieties like sunflower (about 45 calories per ounce) and buckwheat (about 25 calories per ounce). Even these calorie-dense options are modest compared to most snack foods, and they deliver far more nutrition per calorie.
How much microgreens should I eat per day for health benefits?
There is no official recommended daily amount, but most nutrition researchers suggest that 1 to 2 ounces (25 to 50 grams) per day is enough to provide meaningful nutritional benefits. That is roughly one small handful added to a meal. Consistency matters more than quantity — eating a small amount of microgreens daily is more beneficial than eating a large amount once a week.
Get the Freshest, Most Nutritious Microgreens
Now that you have the full breakdown of how each variety compares, the next step is simple: pick a few varieties that match your health goals and start adding them to your meals. Remember, freshness is the single biggest factor in microgreens nutrition — the closer to harvest, the more nutrients you get.
At Wind River Greens, we harvest fresh every week at our farm in Milton, Georgia, and deliver every Sunday throughout the north Atlanta area including Alpharetta, Roswell, Johns Creek, and Cumming. Our Weekly Microgreens Bundle includes a rotating selection of our most nutritious varieties — sunflower, pea shoots, broccoli, radish, and more — picked the same week you eat them.
Order your weekly bundle here and taste the difference that farm-fresh microgreens make.