Nutrition Facts
Discover the incredible nutritional benefits of microgreens
Explore the nutrition hub
Read the 100g charts, serving context, and data method together.
Reference values are estimates per 100g and vary by variety, harvest stage, growing conditions, and source. They are educational, not medical advice; use a tested product label when available. Read the data method in the nutrition articles.
Health Benefits Overview
Energy Boost
B vitamins and iron vary by variety; check the table
Immune Support
Vitamin C and zinc values vary by crop and sample
Heart Health
Polyphenol and nitrate content varies; no human health effect is inferred here
Eye Health
Carotenoid values vary; cited studies do not establish an eye-health treatment
Bone Strength
Vitamin K and calcium appear in the comparison data
Brain Function
Folate and antioxidant compounds are reported for some varieties
Key findings from peer-reviewed studies and USDA analysis of 25+ microgreen varieties
Varieties Studied
The USDA ARS study measured selected vitamins and carotenoids in 25 microgreen varieties
Nutrients Reported
The study reports selected vitamins; amounts vary by variety and sample
Sample Results
Nutrient concentrations depend on variety, harvest stage, and method
Storage Note
Freshness depends on temperature, packaging, moisture, and product handling
Standout Research Findings by Variety
Broccoli — Glucoraphanin Context
Broccoli microgreens have been studied for glucoraphanin. This page reports the compound as research context and does not infer cancer prevention or treatment.
Sunflower — Mineral Data Context
Sunflower microgreen mineral and vitamin values vary by study; use the table as a reference rather than a ranking.
Research Boundaries
Cell and animal studies do not establish a human dietary treatment; no clinical claim is made here.
Pigment and Polyphenol Context
Pigment and flavonoid values vary by variety and measurement; they are not a clinical antioxidant score.
Source method: USDA ARS study and USDA FoodData Central documentation; study-specific values are labeled as estimates and are not medical advice.
Nutritional Comparison (per 100g)
Calories
16
Protein (g)
0.7g
Vitamin C (mg)
25mg
Calories
25
Protein (g)
2.6g
Vitamin C (mg)
15mg
Calories
34
Protein (g)
2.8g
Vitamin C (mg)
89mg
Calories
81
Protein (g)
5.4g
Vitamin C (mg)
60mg
Calories
38
Protein (g)
4.1g
Vitamin C (mg)
—
Calories
49
Protein (g)
4.3g
Vitamin C (mg)
120mg
| Variety | Calories | Protein (g) | Fiber (g) | Vitamin C (mg) | Key Nutrients |
|---|---|---|---|---|---|
Radish | 16 | 0.7g | 1.6g | 25mg | Folate: 25µgPotassium: 233mg |
Arugula | 25 | 2.6g | 1.6g | 15mg | Vitamin K: 109µgCalcium: 160mg |
Broccoli | 34 | 2.8g | 2.6g | 89mg | Vitamin K: 102µgFolate: 63µg |
Pea Shoots | 81 | 5.4g | 5.1g | 60mg | Vitamin A: 2593IUIron: 2.1mg |
Sunflower | 38 | 4.1g | 2.7g | — | Vitamin E: 35mgMagnesium: 325mgSelenium: 53µg |
Kale | 49 | 4.3g | 3.6g | 120mg | Vitamin K: 704µgVitamin A: 9990IU |
Radish Benefits
- Glucosinolates are measured compounds in brassicas; health effects are not inferred here
- Flavonoid values vary by variety, sample, and measurement method
- Potassium values vary; this table is not a blood-pressure or digestive treatment guide
Arugula Benefits
- Vitamin K reference data for this comparison
- Calcium reference data for this comparison
- Nitrate content varies by crop and sample
Broccoli Benefits
- Glucoraphanin is a measured compound of interest; this page does not claim a cancer treatment
- Magnesium values vary by variety, harvest, and measurement method
- Iron and manganese values vary; pair with a varied meal rather than a guaranteed absorption effect
Pea Shoots Benefits
- Pea shoots are among the higher-protein entries in this comparison table
- Copper values vary by crop and sample
- Vitamin A and folate values vary; the table is a reference, not a health claim
Sunflower Benefits
- Zinc values vary by crop and sample
- Calcium values vary by crop and sample
- Vitamin C values vary by crop and sample
Kale Benefits
- Vitamin K appears in the reference data; medication interactions require professional advice
- Carotenoid content varies by variety and sample
- Glucosinolate content is reported as research context, not a detox claim
Serving Suggestions
Daily Intake Recommendations
- • Use a small handful as a starting portion and adjust to your meal
- • Rotate varieties for a varied meal and broader reference profile
- • Refrigerate promptly and follow the product label or food-safety guidance
Preparation Tips
- • Raw serving preserves texture, but follow food-safety guidance for fresh produce
- • Pair with other foods for a varied meal; no absorption percentage is claimed here
- • Vitamin C-rich foods can be part of a varied meal; effects depend on the full diet