MicroGrow

Nutrition Facts

Health Benefits Overview

Energy Boost

High in B vitamins and iron for sustained energy

Immune Support

Sunflower microgreens contain 67.55mg Vitamin C per 100g — on par with oranges — alongside zinc for immune cell function

Heart Health

Rich in polyphenols and nitrates; red cabbage microgreens shown to reduce LDL cholesterol and triglycerides in studies

Eye Health

Coriander microgreens lead in lutein and beta-carotene; pea shoots deliver 2,593 IU Vitamin A per 100g for eye protection

Bone Strength

Excellent source of vitamin K and calcium

Brain Function

Folate and antioxidants support cognitive health

Science-Backed Research Highlights

Key findings from peer-reviewed studies and USDA analysis of 25+ microgreen varieties

5×

More Vitamins

Average vitamin & carotenoid content vs. mature vegetables — up to 40× more in varieties like red cabbage and coriander

69×

More Vitamin K

Red cabbage microgreens vs. mature red cabbage — also contain 6× more Vitamin C than their mature counterpart

+68%

Iron Absorption

Boost when consumed with fermented dairy (yogurt, kefir) — calcium absorption rises +57%, zinc +23%

14 days

Freshness at 5°C

Microgreens stored at 5°C maintain antioxidant activity, chlorophyll, and sensory quality for up to 14 days

Standout Research Findings by Variety

Broccoli — The Sulforaphane Powerhouse

Broccoli microgreens contain far more glucoraphanin (sulforaphane precursor) than mature broccoli. This compound activates phase II detox enzymes and triggers apoptosis in cancer cells. Eat raw: heat destroys the myrosinase enzyme needed for conversion.

Sunflower — Mineral Champion

Among all tested varieties, sunflower microgreens have the highest zinc (956 µg/100g) and calcium (145mg/100g) content. With 67.55mg/100g of Vitamin C — on par with oranges — they also supercharge iron absorption from other foods.

Blood Sugar & Metabolic Health

Research shows fenugreek microgreens can increase cellular glucose uptake by 25–44%. Red cabbage microgreens limited weight gain and reduced LDL cholesterol and triglycerides in high-fat diet studies.

Red Beet — Antioxidant Record Holder

Red beet microgreens contain 1,625mg flavonoids per 100g fresh weight — the highest of all tested varieties. Black radish follows at 1,193mg/100g. These flavonoids provide potent cellular protection against oxidative stress.

Source: USDA / University of Maryland analysis of 25 microgreen varieties; peer-reviewed literature on phytochemical bioavailability and clinical studies (2020–2025).

Nutritional Comparison (per 100g)

Radish

Calories

16

Protein (g)

0.7g

Vitamin C (mg)

25mg

Arugula

Calories

25

Protein (g)

2.6g

Vitamin C (mg)

15mg

Broccoli

Calories

34

Protein (g)

2.8g

Vitamin C (mg)

89mg

Pea Shoots

Calories

81

Protein (g)

5.4g

Vitamin C (mg)

60mg

Sunflower

Calories

584

Protein (g)

20.8g

Vitamin C (mg)

mg

Kale

Calories

49

Protein (g)

4.3g

Vitamin C (mg)

120mg

Radish Benefits

  • Rich in glucosinolates that convert to isothiocyanates — natural detox and anti-cancer compounds unique to the Brassicaceae family
  • High antioxidant capacity; among the richest in flavonoids (1,193mg/100g) supporting cellular protection
  • Potassium-rich (187mg/100g) for blood pressure regulation and digestive support

Arugula Benefits

  • Bone health support from vitamin K
  • Calcium for strong teeth and bones
  • Nitrates for improved circulation

Broccoli Benefits

  • Exceptionally rich in glucoraphanin — the precursor to sulforaphane, a potent compound that activates cancer-detox enzymes. Raw consumption preserves bioavailability.
  • Highest magnesium content (86.83mg/100g) among microgreens — supports 300+ enzyme reactions
  • Highest iron and manganese content; pairs best with vitamin C sources for maximum mineral absorption

Pea Shoots Benefits

  • High complete protein (5.4g/100g) with all essential amino acids — among the richest protein sources in microgreens
  • Excellent source of copper — a mineral critical for iron metabolism and collagen synthesis
  • Rich in Vitamin A (2,593 IU/100g) and folate — supports cell growth and eye health

Sunflower Benefits

  • Highest zinc content of tested varieties (956 µg/100g) — essential for immune function and wound healing
  • Highest calcium among microgreens (145.29mg/100g) — surpassing many dairy alternatives
  • 67.55mg/100g Vitamin C — comparable to citrus fruits; supports iron absorption

Kale Benefits

  • Outstanding Vitamin K content (704µg/100g) — supports bone mineralization and blood clotting
  • Rich in beta-carotene, lutein and zeaxanthin — carotenoids that protect eye health
  • Glucosinolates in kale convert to isothiocyanates — powerful anti-inflammatory and detox compounds

Serving Suggestions

Daily Intake Recommendations

  • • 1-2 cups daily provides significant nutrition
  • • Mix varieties for complete nutrient profile
  • • Best consumed fresh within 30 minutes of cutting

Preparation Tips

  • • Eat raw to preserve myrosinase — the enzyme that converts glucosinolates to cancer-fighting sulforaphane (heat destroys it)
  • • Pair with fermented dairy (yogurt, kefir) to increase iron absorption by up to 68% and calcium by 57%
  • • Add citrus juice or Vitamin C-rich foods to further enhance mineral bioavailability