Microgreens Fiber Per 100g: Practical Nutrition Comparison
Answer in brief
How much fiber is in microgreens? Compare fiber-rich pea shoots, kale, sunflower, and other varieties per 100g, with a clear data method and serving context.
How much fiber is in microgreens?
Most microgreens provide roughly 1–5 g of fiber per 100 g, depending on the variety, harvest stage, growing conditions, and the food database used. Pea shoots, sunflower, kale, and other larger-leafed varieties tend to be more substantial; a small garnish portion will contain much less than 100 g.
This page is a comparison guide, not a promise that one crop supplies all of your daily fiber. Use the table as a consistent reference point, then combine microgreens with beans, whole grains, fruit, and other vegetables.
Fiber comparison per 100g
| Variety | Fiber (g/100g) | Practical use |
|---|---|---|
| Pea shoots | 5.1 | Grain bowls, wraps, stir-fries |
| Kale microgreens | 3.6 | Salads, smoothies, pesto |
| Sunflower microgreens | 2.7 | Sandwiches and crunchy bowls |
| Broccoli microgreens | 2.6 | Salads and soup toppings |
| Radish microgreens | 1.6 | Tacos, toast, salads |
| Arugula microgreens | 1.6 | Salads and pasta |
The values above are the same reference values used in MicroGrow’s nutrition comparison UI. They should be read as database or study estimates rather than a laboratory result for every tray.
A 25g serving in context
Twenty-five grams is a more realistic serving for a garnish or small salad. If a reference value is 2.6 g/100 g, that serving contributes about 0.65 g of fiber. The math is simple: multiply the per-100g value by the serving weight and divide by 100.
What changes the number?
- Variety and harvest stage change the ratio of stems, leaves, and water.
- Fresh weight includes a large amount of water, so dried products cannot be compared directly.
- Growing medium, light, irrigation, and sample handling can change laboratory results.
- A branded or packaged product may have its own tested nutrition panel; prefer that panel when available.
Source and data method
This comparison combines the values already used in the site’s nutrition table with published microgreen nutrient research. The primary reference is the USDA Agricultural Research Service study of vitamins and carotenoids in 25 microgreen varieties; general food composition definitions follow USDA FoodData Central. The table is a practical editorial reference, not medical advice.