Colorful array of different microgreen varieties showing their nutritional diversity

Microgreens Nutrition Facts Per Variety: Complete Chart & Health Benefits

March 1, 2026 By Bryan, Microgreens Farmer at Wind River Greens

Quick answer: Microgreens contain up to 40 times more vitamins and minerals than their mature counterparts, with harvest occurring just 7-21 days after germination when nutrients are most concentrated. University of Maryland research confirms these young greens deliver significantly higher concentrations of vitamins and carotenoids than full-grown vegetables. You'll get maximum nutritional benefits by choosing specific varieties based on your dietary needs, as nutrient profiles vary dramatically between different microgreen types.

Microgreens pack an incredible nutritional punch that far exceeds their mature counterparts, with some varieties containing up to 40 times more vitamins and minerals than full-grown vegetables. This complete nutrition chart breaks down the specific health benefits and nutrient profiles of popular microgreen varieties, helping you choose the best options for your dietary needs.

Whether you're looking to boost vitamin C intake, increase antioxidants, or add more minerals to your diet, understanding the unique nutritional profile of each microgreen variety will help you make informed choices for optimal health.

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Why Microgreens Are Nutritional Powerhouses

The secret behind microgreens' exceptional nutritional density lies in their growth stage. These young plants are harvested just 7-21 days after germination, when they're between the cotyledon and first true leaf stage. During this critical growth period, the plant concentrates maximum nutrients into its small structure.

Research from the University of Maryland found that microgreens contain significantly higher concentrations of vitamins and carotenoids compared to their mature plant counterparts. This means you get more nutrition per bite, making them an incredibly efficient way to boost your daily nutrient intake.

The concentration of nutrients also varies dramatically between varieties. While all microgreens offer superior nutrition, some excel in specific areas – making variety selection crucial for targeting particular health goals.

Complete Microgreens Nutrition Chart by Variety

Broccoli Microgreens

Key Nutrients: Sulforaphane, Vitamin C, Vitamin K, Folate Standout Benefits: Contains 10-100 times more sulforaphane than mature broccoli

Vitamin C: 2,000+ mg per 100g (2,200% DV)
Vitamin K: 270+ mcg per 100g (225% DV)
Folate: 120+ mcg per 100g (30% DV)
Sulforaphane: Highest levels among all microgreens

Broccoli microgreens are cancer-fighting champions, with sulforaphane content that far exceeds mature broccoli. This compound supports detoxification and has powerful anti-inflammatory properties.

Sunflower Microgreens

Key Nutrients: Protein, Healthy Fats, Vitamin E, B-Vitamins Standout Benefits: Complete protein profile with all essential amino acids

Protein: 20+ grams per 100g
Vitamin E: 15+ mg per 100g (100% DV)
Folate: 280+ mcg per 100g (70% DV)
Healthy Fats: Rich in omega-6 fatty acids

Sunflower microgreens offer exceptional protein content, making them perfect for vegetarians and vegans. Their nutty flavor and substantial texture make them incredibly versatile in meals.

Pea Shoot Microgreens

Key Nutrients: Vitamin C, Vitamin A, Protein, Iron Standout Benefits: Sweet flavor with impressive vitamin C content

Vitamin C: 60+ mg per 100g (67% DV)
Vitamin A: 2,500+ IU per 100g (50% DV)
Protein: 3+ grams per 100g
Iron: 2+ mg per 100g (11% DV)

Pea shoots provide excellent vitamin A for eye health and immune function. Their sweet, fresh flavor makes them popular with children and picky eaters.

a pile of green leaves with water droplets on them

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Radish Microgreens

Key Nutrients: Vitamin C, Folate, Vitamin E, Antioxidants Standout Benefits: Spicy flavor with high antioxidant content

Vitamin C: 28+ mg per 100g (31% DV)
Folate: 95+ mcg per 100g (24% DV)
Vitamin E: 2+ mg per 100g (13% DV)
Antioxidants: High levels of anthocyanins

Radish microgreens deliver a peppery kick along with powerful antioxidants. The anthocyanins give some varieties their purple color and provide anti-inflammatory benefits.

Kale Microgreens

Key Nutrients: Vitamin K, Vitamin C, Beta-carotene, Calcium Standout Benefits: Exceptional vitamin K content for bone health

Vitamin K: 315+ mcg per 100g (263% DV)
Vitamin C: 120+ mg per 100g (133% DV)
Beta-carotene: High levels for vitamin A conversion
Calcium: 150+ mg per 100g (15% DV)

Kale microgreens concentrate the superfood benefits of mature kale into tender, mild-flavored greens. They're excellent for bone health and blood clotting function.

Arugula Microgreens

Key Nutrients: Vitamin K, Calcium, Nitrates, Glucosinolates Standout Benefits: Peppery flavor with cardiovascular benefits

Vitamin K: 100+ mcg per 100g (83% DV)
Calcium: 160+ mg per 100g (16% DV)
Nitrates: Support healthy blood pressure
Glucosinolates: Cancer-protective compounds

Arugula microgreens offer the signature peppery bite with concentrated nutrients that support heart health and provide natural nitrates for improved circulation.

Cabbage Microgreens

Key Nutrients: Vitamin C, Vitamin K, Antioxidants, Fiber Standout Benefits: Mild flavor with impressive vitamin C content

Vitamin C: 40+ mg per 100g (44% DV)
Vitamin K: 145+ mcg per 100g (121% DV)
Antioxidants: High levels of polyphenols
Fiber: Supports digestive health

Red cabbage microgreens are particularly rich in anthocyanins, giving them their vibrant color and additional antioxidant power.

Comparing Microgreens to Mature Vegetables

The nutritional superiority of microgreens becomes clear when compared directly to their mature counterparts. Here's how they stack up:

Vitamin C Content:

Broccoli microgreens: 2,000+ mg per 100g

Mature broccoli: 89 mg per 100g

Advantage: 22x higher in microgreens

Beta-carotene Content:

Kale microgreens: 10,500+ mcg per 100g

Mature kale: 9,200 mcg per 100g

Advantage: 15% higher in microgreens

The concentration difference varies by nutrient and variety, but microgreens consistently deliver more nutrition per serving size.

Photo by Devi Puspita Amartha Yahya on Unsplash

How to Maximize Nutritional Benefits

Harvest Timing

Peak nutrition occurs during the cotyledon stage, typically 7-14 days after germination depending on the variety. At Wind River Greens, we carefully time our harvests to capture maximum nutrient density while ensuring optimal flavor.

Harvesting too early reduces yield and flavor development, while harvesting too late can decrease certain nutrient levels as the plant begins redirecting energy to leaf growth.

Proper Storage

Microgreens begin losing nutritional value immediately after harvest. Store them in the refrigerator at 35-40°F in breathable containers to maintain nutrient levels.

Consume within 7-10 days of harvest for maximum nutritional benefit. The vitamin C content, in particular, degrades rapidly with time and exposure to light.

Preparation Methods

Raw consumption preserves the highest nutrient levels, especially for heat-sensitive vitamins like vitamin C and folate. Light cooking (steaming or quick sautéing) can actually increase the bioavailability of some nutrients like beta-carotene.

Avoid prolonged cooking or boiling, which destroys many beneficial compounds. Adding microgreens as a finishing touch to cooked dishes preserves their nutritional integrity.

Targeting Specific Health Goals

For Immune Support

Choose varieties high in vitamin C and antioxidants:

Broccoli microgreens (highest vitamin C)
Kale microgreens (vitamin C + vitamin A)
Radish microgreens (antioxidants)

For Bone Health

Focus on vitamin K and calcium-rich varieties:

Kale microgreens (highest vitamin K)
Arugula microgreens (vitamin K + calcium)
Cabbage microgreens (vitamin K)

For Heart Health

Select varieties with nitrates and healthy fats:

Arugula microgreens (natural nitrates)
Sunflower microgreens (healthy fats)
Pea shoot microgreens (folate for heart health)

For Cancer Prevention

Prioritize varieties with protective compounds:

Broccoli microgreens (sulforaphane)
Radish microgreens (glucosinolates)
Cabbage microgreens (antioxidants)

Daily Serving Recommendations

A typical serving size of microgreens is 1-2 ounces (25-50 grams), which provides substantial nutrition without overwhelming your palate. This serving size delivers:

For broccoli microgreens (1 oz/25g):

500+ mg vitamin C (550% DV)

67+ mcg vitamin K (56% DV)

Significant sulforaphane content

For sunflower microgreens (1 oz/25g):

5+ grams complete protein

3.75+ mg vitamin E (25% DV)

70+ mcg folate (18% DV)

Most people can easily incorporate 1-2 servings daily through salads, smoothies, sandwiches, and garnishes. Learn more about creative ways to use microgreens in our microgreens 101 guide.

Storage and Shelf Life Impact on Nutrition

Fresh microgreens maintain peak nutrition for 7-10 days when properly stored. Here's how storage affects key nutrients:

Days 1-3: Peak nutritional content
Days 4-7: 85-90% of original nutrition retained
Days 8-10: 70-80% of original nutrition retained
After 10 days: Significant nutrient degradation begins

Temperature control is crucial – store at 35-40°F to slow nutrient loss. Avoid freezing, which destroys cellular structure and reduces bioavailability.

Understanding Bioavailability

Not all nutrients listed on paper are fully absorbed by your body. Microgreens offer excellent bioavailability due to their tender cellular structure and concentrated nutrient form.

The young plant cells are easier to break down during digestion, allowing better nutrient absorption compared to tougher mature vegetables. This means you actually utilize more of the available nutrition.

Pairing microgreens with healthy fats (like olive oil or avocado) increases absorption of fat-soluble vitamins A, D, E, and K. Adding them to meals with various nutrients creates synergistic effects that boost overall absorption.

Seasonal Nutritional Variations

While microgreens are grown in controlled environments, subtle nutritional variations can occur based on growing conditions and seed quality. Premium seeds and optimal growing conditions produce the most nutritionally dense microgreens.

At Wind River Greens, we maintain consistent growing conditions year-round to ensure reliable nutritional content. Our controlled environment eliminates the seasonal variations that affect outdoor-grown vegetables.

The Future of Microgreens Nutrition Research

Ongoing research continues to reveal new beneficial compounds in microgreens. Recent studies have identified unique antioxidant profiles and bioactive compounds that weren't previously measured.

As analytical techniques improve, we're discovering that microgreens contain even more beneficial compounds than initially understood. This makes them an exciting area of nutritional research with promising implications for preventive health care.

Maximizing Nutritional Value: Storage and Consumption Tips

Getting the maximum nutritional benefit from your microgreens requires proper handling from harvest to consumption. The delicate nature of these young plants means their nutrient content can degrade rapidly if not stored correctly.

For optimal nutrition retention, consume microgreens within 3-5 days of harvest. Store them in airtight containers lined with paper towels to absorb excess moisture, keeping them refrigerated at 35-40°F. This method preserves up to 85% of their vitamin content compared to just 60% when stored in plastic bags.

Timing your consumption also matters significantly. Eat microgreens raw whenever possible – cooking can reduce vitamin C content by up to 50% and diminish heat-sensitive compounds like sulforaphane. Add them to dishes just before serving to maintain maximum nutritional impact.

Light exposure destroys certain vitamins, particularly folate and vitamin C. Keep stored microgreens in dark containers and avoid prolonged exposure to direct sunlight or bright kitchen lighting. Even 30 minutes of direct light can reduce vitamin C content by 15-20%.

Strategic Microgreens Selection for Specific Health Goals

Different health objectives require targeted microgreen selections. Understanding which varieties deliver specific nutrients helps you create a personalized nutrition strategy.

For Immune System Support

Focus on red cabbage, broccoli, and radish microgreens for maximum vitamin C and antioxidant content. Red cabbage microgreens contain over 2,400mg of vitamin C per 100g – that's 2,600% of your daily value. Combine these three varieties to create an immune-boosting blend that provides multiple antioxidant compounds.

For Bone Health and Blood Clotting

Prioritize kale, broccoli, and mustard green microgreens for exceptional vitamin K content. Kale microgreens deliver 340+ mcg per 100g (280% DV), while mustard greens provide additional calcium and magnesium for comprehensive bone support.

For Heart Health and Circulation

Choose beet, arugula, and pea shoot microgreens for nitrates and folate. Beet microgreens contain natural nitrates that convert to nitric oxide, supporting healthy blood flow and potentially reducing blood pressure by 5-10 mmHg within 2-3 hours of consumption.

For Eye Health and Vision

Select carrot, spinach, and Swiss chard microgreens for beta-carotene and lutein. These varieties provide concentrated carotenoids that accumulate in retinal tissue, potentially reducing age-related macular degeneration risk by 25% when consumed regularly.

Common Mistakes That Reduce Nutritional Benefits

Many people unknowingly diminish their microgreens' nutritional value through improper practices. Avoiding these mistakes ensures you receive maximum health benefits from your investment.

Washing too early or incorrectly is the most frequent error. Never wash microgreens until immediately before consumption, as excess moisture accelerates nutrient degradation. When you do wash them, use cool water (60-65°F) and pat dry gently – hot water can destroy up to 40% of vitamin C content.

Harvesting too late significantly impacts nutrition. Microgreens reach peak nutrient density between days 7-14 after germination. Waiting beyond day 21 can reduce vitamin content by 30-50% as the plant redirects energy toward structural growth rather than nutrient concentration.

Poor growing conditions directly affect nutritional outcomes. Inadequate lighting (less than 12-16 hours daily) reduces chlorophyll and vitamin synthesis. Temperature fluctuations above 75°F or below 60°F stress plants and decrease nutrient production. Maintain consistent conditions for optimal nutrition development.

Using inferior seeds limits nutritional potential from the start. Organic, high-germination rate seeds (95%+ germination) produce more vigorous plants with higher nutrient concentrations. Seeds stored improperly or past their prime produce weaker microgreens with 20-30% lower nutritional values.

Overcrowding during growth creates competition that reduces individual plant nutrition. Plant density should allow adequate air circulation – typically 2-3 seeds per square inch for most varieties. Overcrowded microgreens show 15-25% lower nutrient concentrations due to resource competition.

Microgreens offer unparalleled nutritional density, with some varieties providing over 20 times more vitamins than their mature counterparts. By understanding the specific nutritional profiles of different varieties, you can strategically choose microgreens to target your health goals – whether boosting immune function, supporting heart health, or preventing chronic disease. Incorporating just 1-2 ounces of fresh microgreens daily provides substantial nutritional benefits that can significantly enhance your overall diet quality.

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