The Nutritional Power of Microgreens, Explained

The claim that microgreens are 'super nutritious' gets thrown around a lot. The good news is that the research largely backs it up — though the specifics depend on the variety. Here's what we know.

Why are microgreens so nutrient-dense?

A seedling concentrates energy from the seed to fuel rapid early growth. That energy comes in the form of vitamins, antioxidants, and other micronutrients. A 2012 USDA-funded study published in the Journal of Agricultural and Food Chemistry found that 25 varieties of microgreens contained 4–40× higher concentrations of vitamins C, E, K, and beta-carotene compared to mature leaves of the same plants.

Standout varieties and what they offer

• Sunflower: Complete protein with all essential amino acids, plus healthy fats and vitamin E — unusually rich for a leafy green.
• Pea shoots: High in vitamins C and A, folate, and fibre. One of the most nutritionally balanced microgreens.
• Radish: Concentrated source of vitamin C and antioxidants called anthocyanins — the pigments that give the pink stems their colour.
• Arugula: Contains glucosinolates, sulfur compounds linked to cellular health. Also a good source of vitamins K and A.

How much should you eat?

You don't need large portions to see benefit. A 30–50g serving — roughly a generous handful — provides a meaningful contribution of several key nutrients alongside your regular meals. Think of microgreens as a daily complement rather than a replacement for varied vegetables.

Does cooking destroy the nutrients?

Heat-sensitive vitamins like C and folate do degrade with cooking. Eating microgreens raw — on top of finished dishes, in salads, or blended raw into smoothies — preserves the most nutrients. If you cook with them (e.g. in a stir-fry), add them at the very end, off the heat.