Microgreens nutrition guide
Choose a question to go straight to the relevant data, serving guide or crop-specific article.
What would you like to know?
Nutrition by crop
Start with your crop; each guide explains its sources and research limits.
The evidence behind the data
Explore the existing measurements, serving calculator and sources below.
Check the data scope first
“Microgreens” are not one food. Variety, harvest age, growing system, fresh-versus-dry weight and laboratory method change the result. This page does not present mature-vegetable data as microgreen data or generalize one trial to every crop.
Evidence dashboard
See per-100g data in context
Four checks before using a number
- 1Is the crop and variety named?
- 2Fresh or dry weight?
- 3Was the microgreen itself measured?
- 4Are source and method visible?
Scale the study data to a portion
Change the grams. The calculation only scales crop means from one controlled three-Brassica study; it is not personal nutrition advice.
| Crop in the study | Protein / 100g | Protein / 30g | Fiber / 100g | Fiber / 30g |
|---|---|---|---|---|
| Broccoli raab | 2.35g | 0.71g | 0.355g | 0.107g |
| Broccoli | 2.34g | 0.7g | 0.517g | 0.155g |
| Cauliflower | 3.12g | 0.94g | 0.681g | 0.204g |
Directly measured evidence
Each row stays within the scope of its source study.
| Study scope | Measured | Reported result | Limit |
|---|---|---|---|
25 commercially available microgreen varieties Xiao et al. (2012), Journal of Agricultural and Food Chemistry | Vitamin C, carotenoids, vitamin K and vitamin E | Vitamin C ranged from 20.4 to 147.0 mg/100g fresh weight; results varied widely by variety. | The study did not provide a universal calorie, protein or fiber table for all microgreens. |
30 Brassicaceae microgreen varieties from one commercial production source Xiao et al. (2016), Journal of Food Composition and Analysis / USDA ARS | Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc | Mineral concentrations differed by type; potassium was the most abundant mineral overall. | These Brassicaceae results should not be applied unchanged to sunflower, pea shoots or every growing system. |
Broccoli raab, broccoli and cauliflower microgreens under controlled nutrient treatments Palmitessa et al. (2020), Foods | Protein and fiber on a fresh-weight basis | Crop means ranged from 2.34 to 3.12 g protein and 0.355 to 0.681 g fiber per 100g fresh weight. | This three-crop experiment is not a complete ranking for every microgreen. |
20 mungbean genotypes grown in Delhi and Leh-Ladakh Priti et al. (2021), Frontiers in Plant Science | Vitamins, phytochemicals, protein and nine minerals on a fresh-weight basis | Vitamin C ranged from 32.37–36.00 mg/100g in Delhi and 61.11–88.63 mg/100g in Leh-grown samples. | The location and genotype differences show why one value cannot label every mungbean microgreen. |
How should a 100g table be read?
- Do not compare fresh-weight and dry-weight results without conversion.
- Remember that a garnish portion is far smaller than 100g.
- For a labeled product, use its tested nutrition label in dietary calculations.
- This content is not medical advice or a medication-interaction assessment.
Source method
Use an exact food record when available; a mature vegetable record is not automatically a microgreen result.
Review of microgreen nutrition, food safety and shelf life, including evidence limitations.
Microgreens nutrition: short answers
Is there one nutrition chart for all microgreens?
No. Species, variety, harvest age, growing conditions, weight basis and laboratory method change the result. This hub keeps each value attached to the scope of its source study.
Is 100g a realistic microgreens serving?
Per 100g is a comparison unit across studies and foods. Everyday use is often smaller; the calculator only scales a study value mathematically to the selected grams.
Can mature-vegetable nutrition data be used for microgreens?
No. Mature vegetables, seeds, sprouts and microgreens are different samples. A mature-food record cannot be presented as a microgreen label unless that microgreen was directly measured.
Ready to use your harvest?
Use nutrition data as context for a varied meal, not as a standalone health promise.