Tiny greens. Big benefits. Microgreens are more than just pretty toppings. These vibrant little plants are loaded with vitamins minerals and antioxidants that pack a serious punch in every handful.
From boosting your immune system to supporting heart health and even improving digestion they work hard behind the scenes to keep your body feeling its best.
This nutritional chart gives you a clear look at what each variety brings to the table so you can choose the ones that suit your goals.
Whether you sprinkle them on a salad or blend them into a smoothie microgreens are a simple way to level up your meals with fresh clean nutrients 🌿🥗💚
Microgreens Nutritional Chart (per 100g)
| Microgreen Variety | Vitamin C (mg) | Vitamin K (µg) | Vitamin A (IU) | Antioxidants | Key Minerals | Notable Benefits |
|---|---|---|---|---|---|---|
| Red Cabbage | 147 | 80 | 7,000 | Very High | Calcium, Iron, Magnesium | 6x more vitamin C and 260x more beta-carotene than mature cabbage |
| Broccoli | 90 | 130 | 5,200 | Very High | Iron, Calcium, Phosphorus | Rich in sulforaphane, supports detox and fights cancer |
| Sunflower | 38 | 30 | 2,800 | Moderate | Zinc, Magnesium, Potassium | High in healthy fats, supports cell repair |
| Pea Shoots | 60 | 250 | 4,500 | Moderate | Calcium, Phosphorus, Manganese | Excellent for eye, bone, and skin health |
| Radish | 30 | 120 | 8,400 | High | Potassium, Magnesium | Boosts metabolism and detox pathways |
| Cilantro | 50 | 20 | 6,900 | Moderate | Iron, Potassium | Natural detoxifier, great for liver and digestion |
| Lentil Sprouts | 59 | 35 | 2,100 | Moderate | Iron, Zinc, Magnesium | Great plant-based protein and digestive support |
| Amaranth (Garnet) | 80 | 400 | 4,800 | High | Calcium, Iron, Magnesium | Rich in vitamin K and C, great for circulation |
| Mung Bean Sprouts | 60 | 250 | 1,200 | Moderate | Iron, Potassium | Enhances immune function and hydration |
| Mustard | 70 | 200 | 9,000 | High | Selenium, Calcium, Potassium | Strong anti-inflammatory and immune-boosting effects |
| Basil | 61 | 75 | 7,500 | High | Iron, Manganese, Magnesium | Calming effects, supports brain and skin health |
| Beet | 45 | 110 | 6,800 | Moderate | Iron, Potassium, Calcium | Good for circulation and oxygen flow in blood |
| Kale | 105 | 420 | 8,000 | Very High | Calcium, Iron, Potassium | High in antioxidants, powerful support for heart and bones |
| Swiss Chard | 55 | 300 | 5,400 | High | Magnesium, Iron, Calcium | Helps balance blood sugar and promotes energy metabolism |
| Turnip | 40 | 95 | 6,200 | Moderate | Phosphorus, Potassium, Calcium | Enhances digestion and supports cardiovascular health |
| Arugula | 35 | 110 | 3,900 | Moderate | Calcium, Magnesium, Potassium | Natural source of nitrates for blood flow and energy |
| Fenugreek | 60 | 65 | 3,200 | Moderate | Iron, Zinc, Magnesium | Promotes metabolism and balances hormones |
| Fennel | 50 | 55 | 2,700 | Moderate | Potassium, Manganese | Calming effects and digestion support |