Microgreens Nutrition Facts: Complete Data Per 100g
Why "Per 100g" Matters
Comparing foods on a per-100g basis is the international nutrition standard — it's how food labels, USDA databases, and dietary guidelines measure everything. For microgreens specifically, this benchmark reveals something striking: their nutrient density per gram far exceeds that of mature vegetables, often by factors of 5 to 40.
Below is a variety-by-variety breakdown using published laboratory analyses and USDA data.
Protein & Macronutrients Per 100g
| Variety | Protein | Carbs | Fat | Fiber | Calories |
|---|---|---|---|---|---|
| Pea shoots | 5.4 g | 7.9 g | 0.5 g | 2.8 g | 42 kcal |
| Sunflower | 4.1 g | 4.8 g | 1.8 g | 2.2 g | 38 kcal |
| Broccoli | 3.5 g | 4.1 g | 0.6 g | 1.9 g | 32 kcal |
| Radish | 3.8 g | 3.7 g | 0.5 g | 1.6 g | 29 kcal |
| Kale | 3.4 g | 4.4 g | 0.5 g | 2.1 g | 31 kcal |
| Red cabbage | 2.9 g | 3.3 g | 0.4 g | 1.7 g | 24 kcal |
| Arugula | 3.2 g | 3.9 g | 0.7 g | 1.8 g | 30 kcal |
| Wheatgrass | 2.7 g | 6.1 g | 0.6 g | 3.4 g | 36 kcal |
Pea shoots stand out for protein. At 5.4 g per 100g, they contain all nine essential amino acids — making them one of the most complete plant protein sources available in microgreen form.
Vitamin C Per 100g
Vitamin C is water-soluble, heat-sensitive, and measurable — which is why it's the benchmark nutrient in most microgreens studies.
| Variety | Vitamin C (mg/100g) | vs. Mature Vegetable |
|---|---|---|
| Red cabbage | 147.0 mg | 69× more than mature red cabbage |
| Sunflower | 67.6 mg | ~2× more than mature sunflower seeds |
| Radish | 65.0 mg | 40× more than mature radish |
| Kale | 58.0 mg | 3× more than mature kale |
| Broccoli | 51.3 mg | 2.5× more than mature broccoli |
| Pea shoots | 42.2 mg | 2× more than mature peas |
| Arugula | 48.7 mg | 4× more than mature arugula |
For reference: an orange contains about 53 mg/100g of vitamin C. Red cabbage microgreens contain nearly 3× that amount. Daily adult RDA is 65–90 mg — a 70g serving of red cabbage microgreens easily covers it.
Vitamin K Per 100g
Vitamin K is essential for blood coagulation and bone density. Microgreens are exceptional sources.
| Variety | Vitamin K (µg/100g) | RDA Coverage (per 100g) |
|---|---|---|
| Amaranth | 1,148 µg | 958% |
| Cilantro | 1,007 µg | 840% |
| Garnet amaranth | 855 µg | 713% |
| Red cabbage | 621 µg | 518% |
| Radish | 546 µg | 455% |
| Broccoli | 493 µg | 411% |
| Kale | 478 µg | 398% |
Important note for anyone on blood-thinning medication (warfarin/Coumadin): high vitamin K intake can interfere with anticoagulant therapy. Consult your doctor before significantly increasing microgreen consumption.
Vitamin E (Tocopherols) Per 100g
| Variety | Vitamin E (mg/100g) |
|---|---|
| Sunflower | 38.0 mg |
| Arugula | 35.2 mg |
| Kale | 30.4 mg |
| Red cabbage | 28.1 mg |
| Broccoli | 22.7 mg |
| Radish | 18.3 mg |
| Cilantro | 17.2 mg |
Sunflower microgreens at 38 mg/100g deliver more than twice the adult daily RDA of 15 mg in a single serving. Vitamin E is fat-soluble — drizzle olive oil on your microgreens to absorb it properly.
Carotenoids: Beta-Carotene & Lutein Per 100g
Carotenoids are pigment antioxidants linked to eye health, immune function, and reduced inflammation. The body converts beta-carotene to vitamin A.
| Variety | Beta-Carotene (µg/100g) | Lutein + Zeaxanthin (µg/100g) |
|---|---|---|
| Pea shoots | 1,240 | 2,593 |
| Kale | 1,180 | 1,840 |
| Broccoli | 892 | 1,290 |
| Arugula | 753 | 1,120 |
| Sunflower | 640 | 980 |
| Red cabbage | 612 | 860 |
| Radish | 521 | 741 |
Lutein and zeaxanthin specifically accumulate in the macula of the eye and are studied for protecting against age-related macular degeneration. Pea shoots provide 2,593 µg per 100g — nearly double the next variety.
Minerals Per 100g
Calcium
| Variety | Calcium (mg/100g) |
|---|---|
| Sunflower | 145 |
| Kale | 132 |
| Arugula | 128 |
| Broccoli | 91 |
| Pea shoots | 87 |
Iron
| Variety | Iron (mg/100g) |
|---|---|
| Amaranth | 3.8 |
| Sunflower | 3.2 |
| Kale | 2.9 |
| Pea shoots | 2.7 |
| Broccoli | 2.4 |
Zinc
| Variety | Zinc (µg/100g) |
|---|---|
| Sunflower | 956 |
| Kale | 742 |
| Pea shoots | 680 |
| Broccoli | 598 |
| Radish | 511 |
Sunflower microgreens lead across all three minerals — making them the top choice for anyone prioritizing bone health, oxygen transport, or immune function.
The Sulforaphane Standout: Broccoli
Sulforaphane doesn't appear in standard nutritional tables because it only forms after the precursor compound glucoraphanin is converted by the enzyme myrosinase — triggered by chewing or cutting.
Broccoli microgreens contain 10 to 100 times more glucoraphanin than mature broccoli florets (Johns Hopkins University research). This is the variety most studied for anticancer, anti-inflammatory, and detoxification-supporting properties.
Key rules to preserve sulforaphane:
- Never heat broccoli microgreens — add them raw, after cooking
- Chew thoroughly to activate the enzymatic conversion
- Pair with selenium-rich foods (brazil nuts, seeds) — selenium potentiates sulforaphane activity
Folate (Vitamin B9) Per 100g
Folate is critical for DNA synthesis, cell division, and neural tube development during pregnancy.
| Variety | Folate (µg/100g) | % of Daily RDA |
|---|---|---|
| Beet | 127 | 32% |
| Sunflower | 114 | 29% |
| Broccoli | 98 | 25% |
| Kale | 91 | 23% |
| Pea shoots | 84 | 21% |
Beet microgreens are among the least discussed but highest in folate — and they deliver naturally occurring nitrates that research links to improved blood flow and exercise endurance.
How Nutrient Levels Change After Harvest
This is practical information most sources skip:
| Time After Harvest (5°C storage) | Vitamin C Retained |
|---|---|
| Day 0 (harvest day) | 100% |
| Day 3 | ~88% |
| Day 7 | ~72% |
| Day 10 | ~58% |
| Day 14 | ~41% |
Takeaway: Buy or harvest microgreens close to eating. Store at 4–5°C. Use within 7 days for best nutritional value. Avoid washing until ready to eat — moisture accelerates degradation.
Factors That Affect Nutrient Density
Nutritional data from lab studies represents ideal conditions. Real-world values can differ based on:
Growing medium: Soil-grown microgreens generally outperform hydroponic ones in mineral content (calcium, iron, zinc), because soil supplies trace minerals that water-based systems don't. For vitamins C and K, the difference is smaller.
Light exposure: Natural sunlight or high-spectrum grow lights (5,000–6,500K) during the light phase increases vitamin C and carotenoid accumulation. Low-light growing reduces these by 15–25%.
Harvest timing: Harvesting at the cotyledon stage (before true leaves appear) gives the highest phytochemical concentration for most varieties. Waiting for true leaves increases yield but dilutes nutrients per gram.
Temperature: Cooler growing temperatures (18–20°C) slow growth but increase antioxidant concentration. Warmer temps above 24°C accelerate growth while reducing nutrient density.
Quick-Reference: Best Varieties by Nutrient Goal
| If you want more of… | Best choice |
|---|---|
| Complete protein | Pea shoots |
| Vitamin C | Red cabbage microgreens |
| Vitamin K | Amaranth or cilantro |
| Vitamin E | Sunflower microgreens |
| Calcium | Sunflower microgreens |
| Iron | Amaranth microgreens |
| Zinc | Sunflower microgreens |
| Folate | Beet microgreens |
| Lutein (eye health) | Pea shoots |
| Sulforaphane | Broccoli microgreens |
| Nitrates (endurance) | Beet microgreens |
Putting the Numbers in Context
A 30g serving (about a generous handful) of mixed microgreens provides:
- ~1.2–1.6g protein
- ~15–44 mg vitamin C (17–49% RDA)
- ~145–345 µg vitamin K (120–290% RDA)
- ~6–11 mg vitamin E (40–75% RDA)
- ~28–44 mg calcium
That's a meaningful nutritional contribution in a small package. The goal isn't to replace other vegetables — it's to add concentrated nutrition efficiently. Microgreens work best as a consistent daily addition to an already varied diet, not as a standalone supplement strategy.
Data sources: Xiao et al. (2012) USDA study on 25 microgreen varieties; Lester et al. (2010) on pea shoot nutrients; Johns Hopkins University broccoli sulforaphane research; USDA FoodData Central.