How much protein is in microgreens?
The most defensible answer is crop- and study-specific. In a controlled experiment on broccoli raab, broccoli, and cauliflower microgreens, the crop means ranged from 2.34 to 3.12 g protein per 100g fresh weight. The result was measured using a standard nitrogen-to-protein method.
It is useful evidence for those three Brassica crops under the reported conditions. It is not proof that every microgreen falls in that range, and it does not support an exact protein ranking for pea shoots, sunflower, radish, kale, and 15 other varieties.
What the study measured
| Question | Evidence-based answer |
|---|---|
| Crops | Broccoli raab, broccoli, and cauliflower microgreens |
| Unit | Grams per 100g fresh weight |
| Broccoli raab crop mean | 2.35g/100g |
| Broccoli crop mean | 2.34g/100g |
| Cauliflower crop mean | 3.12g/100g |
| Method | Micro-Kjeldahl nitrogen measurement with a 6.25 conversion factor |
| Main limitation | Three crops and controlled nutrient treatments—not the whole microgreen category |
What does that mean for a serving?
A 30g serving is 30% of 100g. Scaling the three crop means only as a mathematical example:
2.34–3.12g × 0.30 = about 0.70–0.94g protein
That is a modest contribution, not a replacement for legumes, dairy, eggs, fish, meat, tofu, or another concentrated protein source. Use a tested package label when tracking a specific product.
Are microgreens a “complete protein”?
Do not assume this from total protein alone. “Complete protein” requires an amino-acid profile in adequate proportions. The cited fresh-weight study measured crude protein, not a universal nine-essential-amino-acid profile for every microgreen.
Why online protein charts disagree
- Some reuse mature-leaf values.
- Some mix fresh and dry weight.
- Some report sprouts, seeds, or powders.
- Some combine different laboratory methods.
- Many omit cultivar, harvest age, and growing conditions.
A transparent study value with a narrow scope is more useful than a long ranking with no traceable sources.
Continue the comparison
- Complete nutrition evidence guide
- Fiber evidence per 100g
- How to interpret calorie claims
- Nutrition evidence hub
- Compare 23 varieties by growing traits
- Add a harvest to one of 17 recipes
Bottom line
For the fresh Brassica microgreens in this controlled study, crop means of 2.34–3.12g protein/100g are useful evidence. They should be labeled as study results—not marketed as an exact universal value. Protein needs should be planned across the whole diet.
Last evidence review: 1 September 2026. This page is educational and not medical advice.