Microgreens Fiber per 100g: What Research Supports

How much fiber is in microgreens?

Fiber values must be tied to a measured crop and method. In a controlled study of broccoli raab, broccoli, and cauliflower microgreens, crop means ranged from 0.355 to 0.681 g per 100g fresh weight; the overall mean reported by the study was 0.518g/100g.

This directly measured result is more defensible than borrowing fiber values from mature kale, peas, sunflower seeds, or generic leafy vegetables. It is also narrow: it does not establish the fiber content of every microgreen.

Evidence snapshot

What does that mean for a small serving?

For a 30g serving, scaling the crop means would equal:

0.355–0.681g × 0.30 = about 0.107–0.204g fiber

That example shows why a garnish should not be marketed as a major standalone fiber source. Beans, whole grains, fruit, nuts, seeds, and larger portions of vegetables usually do more of the work in a fiber-rich meal.

Why fiber charts often disagree

• Dry-weight values are much more concentrated than fresh-weight values.
• Mature leaves and seeds may be substituted for microgreen measurements.
• Harvest age changes stem and leaf structure.
• Analytical methods may report crude fiber or dietary fiber differently.
• A result from one crop may be copied to unrelated crops.

Practical answer

Use microgreens for flavor, color, texture, and dietary variety. Treat their fiber as part of the whole meal. If a packaged product supplies a tested fiber value, use that label; otherwise keep the study scope attached to any number you cite.

Related guides

• Microgreens nutrition facts per 100g
• Protein evidence per 100g
• Microgreens calorie evidence
• Nutrition evidence hub
• Compare 23 varieties
• Build a varied meal with 17 recipes

Last evidence review: 1 September 2026. This page is educational and not medical advice.