Discover Why Microgreens are the Ultimate Beginner Plant for Nutrition

Microgreens Are Sustainable, Nutritious, Cost Effective, and The Easiest Greens to Grow

by Najet Hamdoun

Grow Microgreens for Beginners with Growing Information and Nutrition

This is the ultimate and easiest guide to follow along on how to grow your own Microgreens at home.

Why are Microgreens Gaining Popularity?

Microgreens are the easiest, most nutrient dense, cost effective, beginner vegetable that anyone can grow indoors or outdoors. Recently the trend of growing, selling, and consuming Microgreens have sky-rocketed. It seems like everyone is now interested in Microgreens. Major questions that people are asking are nutritional facts about Microgreens, how to grow Microgreens, are they easy to grow, what do I have to grow Microgreens in, and can I grow Microgreens indoors or outdoors? These are the most common questions people have. I am here to answer and state facts about how healthy Microgreens are and they really are the easiest leafy green to grow. I believe microgreens are essential to a healthy diet as they are packed with vitamins and minerals.

Are Microgreens Healthy?

Microgreens are known to contain 40% more phytonutrients, vitamins, and minerals than their adult counterparts. The reason why Microgreens contain a "concentrated" form of vitamins and minerals are because they are still condensed within the plant. The small stunted plant has not gone through numerous cycles of photosynthesis, oxidation from heat, and root growth which cycles out nutrients over time. The condensed, unbroken, and pure amount of amino acid chains within the Microgreens also create protein synthesis within the body, and can act as a form of protein for many vegans and vegetarians. This is especially apparent in Arugula Microgreens, any type of Bean Microgreen, and the mighty Buckwheat Microgreen.

Scientific studies have shown that eating nutrient dense vegetables, fruits, and other plants have shown to decrease heart disease, obeisity, and other health related issues like inflammation. According to the USDA, the leading cause of illness in the United States is due to poor nutrition and kills 600,000 people annually. Microgreens can be one of the easiest, cost effective, and nutrient dense produce you can implement into your diet. Because of this poor nutrition, Americans are spending thousands of dollars in medical expenses. Over 85% of health care spending is from diet related issues.
Microgreens are a functional food, which is known to prevent disease and promotes a healthy body. Once we learn how to heal from the inside, body, mind, and spirit, by implementing more nutrient dense foods into our diet is when we can heal and change our bodies for sustainable results.

Are Microgreens Easy to Grow?

Microgreens are the best beginner plant that is super easy to grow, and only takes 2 weeks until harvest. 2-3 weeks is the typical timelength for microgreens until they need to be cut for harvest. Microgreens are low maintanence, can be grown indoors or outdoors, and you dont need a bunch of equipment to get started. Unlike what everyone tells you, that you need crazy grow lights, or super hydroponic setups are just plain wrong. Planting doesnt have to be that complicated. Microgreens require a healthy soil, water, a good clay tray, sunlight, and time. Just like with any time you plant something, it takes consistency and patience. With that, you will reap the rewards from the seeds you have sown :)

Should Microgreens Be Grown Indoors or Outdoors?

Microgreens are super versatile and can be grown either indoors or outdoor. To contrary belief microgreens do not require much sunlight and can always be put in a window with good natural lighting that provides atleast 6 hours of sunlight per day if you decide to grow your microgreens indoors. You can also purchase grow lights that will help stimulate the growth of the microgreens if there is not much sunlight available. I personally grow my microgreens outdoors. I live in Zone 8 and the temperature from the months of April to November is perfect for growing microgreens outdoors. After experimenting with microgreens and natural sunlight outdoors, the amount of sunlight could range from 6-12 hours a day. Therefore, there is really no tell tale sign to say how much sunlight microgreens really require, especially since we are not growing them to full maturity.

What Should Microgreens be grown in?

Microgreens can be grown in pretty much anything however, not all of these options are sustainable and long lasting. My suggestion is to use terracotta clay dishes, glass pie tins, anything but plastic. Most microgreen growers will tell you to grow in large plastic trays but my opinion differs drastically. Not only are plastics known to produce PFAs and water soluble microplastics which travel directly into the blood stream, but produce these forever chemicals anytime there is heat or oxidation. This will seep out of the plastic when under any type of light, artificial or sunlight, go directly into the water, and soak up through the roots. This is also why I do not suggest using paper towels due to the high concentration of carcinogenic chemicals like bleach, that will do directly into the rooting system and then directly into the plant and into your blood stream once consumed. Microgreens are supposed to be healthy and produce sustianable results, not get genetically altered by PFAs and other carcinogenic materials that can alter the amino acid chains within the plant.

What Are PFAs

PFAs are forver chemicals that are found from plastics and fire resistant materials that have made their way into our waterways, soil, bloodstream, and small animals.

Microgreen Full Length Tutorial Video - The Ultimate Guide to Growing Microgreens at Home

All Nutrient Information was Recorded from Scientific Tests Run by the USDA FoodData Central

Common Microgreens and Their Nutrition Profiles

Please Keep in mind that Microgreens contain high amounts of vitamins and minerals. Some nutritional facts were taken from 100g samples from the USDA FoodData Central.

Amaranth Microgreen Nutrition

Originally from South America, Amaranth has gained popularity as a superfood. Amaranth can be a great implementation for children who can consume as much as 70% of their necessary dietary energy from one serving of Amaranth Microgreens.



Nutrient Profile (per 100g) Amount (mg)
          Calcium, Ca 135
          Iron, Fe 7.56
          Magnesium, Mg 233
          Phosphorus, P 425
          Potassium, K 396
          Sodium, Na <2.5
          Zinc, Zn 3
          Copper, Cu 0.518
          Manganese, Mn 2.3
          Molybdenum, Mo 35.1 ug
Nutrient Profile (per 100g) Amount (g)
Protein 13.2 g
Total lipid (fat) 6.24 g
Carbohydrate, by difference 68.8 g
Nutrient Profile (per 100g) Amount (mg)
Vitamins and Other Components:
          Thiamin 0.059
          Riboflavin 0.175
          Niacin 0.748
          Vitamin B-6 0.387
          Biotin 25.4 ug

Arugula Microgreen Nutrition

Arugula Microgreens are my personal favorite. Arugula Microgreens concentrated nutrients can be 3-10x more than their mature fully-grown counterpart. They are packed with flavor, high in amino acids, and can be put in so many different dishes. They add a nice flavor profile to most dishes, while adding high amounts of vitamins and minerals. The highlighted vitamins and minerals are Vitamins K, A, and C, Iron, and Calcium.

Nutrient Profile (per 100g) Amount (g)
Protein 2.58
Total lipid (fat) 0.66
Carbohydrate, by difference 3.65
Nutrient Profile (per 100g) Amount (µg)
Vitamin A, RAE 119
Carotene, beta 1420
Vitamin K (phylloquinone) 109
Spicy Salad Mix Microgreens for Salads, Sandwhiches, and other Healthy Recipes
Nutrient Profile (per 100g) Amount (mg)
Calcium, Ca 160
Iron, Fe 1.46
Magnesium, Mg 47
Phosphorus, P 52
Potassium, K 369
Sodium, Na 27
Zinc, Zn 0.47
Copper, Cu 0.076
Manganese, Mn 0.321
Selenium, Se 0.3
Vitamin C, total ascorbic acid 15
Thiamin 0.044
Riboflavin 0.086
Niacin 0.305
Pantothenic acid 0.437
Vitamin B-6 0.073
Folate, total 97
Folic acid 0
Folate, food 97
Folate, DFE 97
Choline, total 15.3

Broccoli Microgreen Nutrition

Research has shown that sulforaphane and other compounds in broccoli may protect our cells from the damage caused by oxidative stress. Free radicals from pollutants, CO2 emmissions, ultraviolet radiation, and even indgredients like seed oils produce oxidative stress in cells in the body and can cause cancer and inflammation which is the root of many diseases.

Broccoli Raw (1 cup) Nutrient Profile

Nutrient Profile (per 100g) Amount (g)
          Calcium, Ca 46
          Iron, Fe 0.69
          Magnesium, Mg 21
          Phosphorus, P 67
          Potassium, K 303
          Sodium, Na 36
          Zinc, Zn 0.42
          Copper, Cu 0.059
          Manganese, Mn 0.197
          Selenium, Se 1.6 ug
Nutrient Profile (per 100g) Amount (g)
Protein 2.57
    Total lipid (fat) 0.34
 Carbohydrate, by difference 6.27
Nutrient Profile (per 100g) Amount (g)
Vitamins and Other Components:
          Vitamin C, total ascorbic acid 91.3
          Thiamin 0.077
          Riboflavin 0.114
          Niacin 0.639
          Pantothenic acid 0.61
          Vitamin B-6 0.191
          Folate, total 65 ug
          Vitamin A, RAE 8 ug

Buckwheat Microgreen Nutrition

Buckwheat is gluten free, which can sometimes be nmisleading, because it is actually not part of the wheat family at all. It has a completley different nutrient profile and is significantly high in protein. Buckwheat contains all nine essential amino acids making it a complete protein. It is also a great source of Magnesium, which recent studies have now shown has a direct link to decrease anxiety and depression.

Buckwheat, Whole Grain (100g) Nutrient Profile

Nutrient Profile (per 100g) Amount (g)
Protein 11.1
Total lipid (fat) 3.04
Carbohydrate, by difference 71.1
Nutrient Profile (per 100g) Amount (g)
Vitamins and Other Components:
Thiamin 0.539
Riboflavin 0.178
Niacin 5.37
Vitamin B-6 0.278
Biotin 18.6 ug
Nutrient Profile (per 100g) Amount (g)
Calcium, Ca 14
Iron, Fe 2.44
Magnesium, Mg 203
Phosphorus, P 374
Potassium, K 414
Sodium, Na <2.5
Zinc, Zn 2.24
Copper, Cu 0.476
Manganese, Mn 1.23
Molybdenum, Mo 55.2 ug

Kale Microgreen Nutrition

Kale Microgreens are a great beginner microgreen that tastes great in sanwhiches and salads. Kale Microgreens are also great in cooked healthy dishes like soups or mushroom kale quesadillas, yum!! Kale Microgreens are high in concentrated amounts of vitamins K, A, C, and fiber.

Kale, Raw (1 Cup) Nutrient Profile

Nutrient Profile (per 100g) Amount (g)
Protein 2.92
Total lipid (fat) 1.49
Carbohydrate, by difference 4.42
Nutrient Profile (per 100g) Amount (g)
Calcium, Ca 254
Iron, Fe 1.6
Magnesium, Mg 32.7
Phosphorus, P 55
Potassium, K 348
Sodium, Na 53
Zinc, Zn 0.39
Copper, Cu 0.053
Manganese, Mn 0.92
Nutrient Profile (per 100g) Amount (g)
Vitamin C, total ascorbic acid 93.4
Thiamin 0.113
Riboflavin 0.347
Niacin 1.18
Pantothenic acid 0.37
Vitamin B-6 0.147
Folate, total 62 ug
Vitamin A, RAE 241 ug
Carotene, beta 2870 ug
Vitamin K (phylloquinone) 390

Radish Microgreen Nutrition

Radish Microgreens are rich in vitamins and nutrients. The nutrient chart below is based off their seed composition which is the closest to the microgreen concentration. Radish Microgreens have a distinct peppery taste similar to Arugula Microgreens. Radish Microgreens are rich in vitamins C, Copper, and antioxidants that fight off free radicals.

Radish seeds, sprouted, raw

Nutrient Profile (per 100g) Amount (g)
Protein 3.81
Total lipid (fat) 2.53
Carbohydrate, by difference 3.6
Nutrient Profile (per 100g) Amount (g)
Vitamin C, total ascorbic acid 28.9
Thiamin 0.102
Riboflavin 0.103
Niacin 2.85
Pantothenic acid 0.733
Vitamin B-6 0.285
Folate, total 95 ug
Nutrient Profile (per 100g) Amount (g)
Calcium, Ca 51
Iron, Fe 0.86
Magnesium, Mg 44
Phosphorus, P 113
Potassium, K 86
Sodium, Na 6
Zinc, Zn 0.56
Copper, Cu 0.12
Manganese, Mn 0.26
Selenium, Se 0.6

Scientific Study for the Nutritional Profile of Microgreens

Division of Postharvest Technology, School of Bioresources and Technology, King Mongkut’s University of Technology Thonburi

Bangkok, Thailand

Nutrient Chart for different Microgreens