Tiny greens are making a big difference in how people stay healthy, and it’s not just a trend. These little plants are packed with nutrients that support energy, boost immunity, and keep your body feeling its best.
From peppery radish sprouts to sweet pea shoots, microgreens are easy to grow, easy to eat, and filled with benefits you might not expect. They’re not just pretty toppings on fancy plates.
They’re full of vitamins, minerals, and antioxidants that your body can actually use. If you’re looking for a simple way to add serious nutrition to your meals, these 15 microgreens deserve a spot in your kitchen. It’s small food with big impact 🥗🌱💪
1. Broccoli Microgreens
Broccoli microgreens are among the most nutrient-concentrated foods you can include in your diet. While mature broccoli is already known for its health-promoting properties, the microgreen version offers an even more concentrated profile of beneficial compounds. One of the standout nutrients in broccoli microgreens is sulforaphane, a naturally occurring isothiocyanate. Research suggests sulforaphane plays a significant role in cellular detoxification and may help reduce the risk of certain cancers by activating phase II detoxification enzymes.
In addition to sulforaphane, they are rich in vitamin C, vitamin K, and beta-carotene. These antioxidants work together to reduce oxidative stress and support immune defense. According to controlled studies, broccoli microgreens contain up to 40 times more nutrients than mature broccoli heads when measured gram for gram, especially in terms of antioxidants and phytonutrients.
From a practical standpoint, broccoli microgreens are mildly peppery in flavor and easy to incorporate into salads, smoothies, or grain bowls. Their light texture makes them ideal for adding volume and nutrition without overpowering the taste of a dish.
2. Red Cabbage Microgreens
Red cabbage microgreens are not only visually appealing with their deep purple hues but are also loaded with important vitamins and minerals. These microgreens are particularly high in vitamin C, a nutrient essential for collagen synthesis, immune health, and iron absorption. In fact, data shows red cabbage microgreens can provide six times more vitamin C than mature red cabbage. That’s a significant nutritional upgrade in a much smaller serving size.
These microgreens are also a notable source of vitamin K, which supports bone density and helps regulate calcium in the bloodstream. Furthermore, they contain anthocyanins, the pigments responsible for their color. Anthocyanins are flavonoids with anti-inflammatory and antioxidant effects. Some studies suggest that these compounds may support vascular health and reduce the risk of chronic diseases related to oxidative stress.
Red cabbage microgreens have a crunchy texture and slightly earthy flavor that pairs well with both raw and cooked dishes. They are especially good when added to wraps, sandwiches, or served as a garnish to warm grain dishes.
3. Kale Microgreens
Kale in its mature form is already known for its rich nutrient profile, and its microgreen version offers even greater density of key nutrients in a smaller volume. Kale microgreens are an excellent source of vitamin K, a nutrient critical for healthy blood clotting and emerging as a vital factor in bone mineralization and arterial flexibility. Just a small handful of kale microgreens can fulfill a large portion of your daily requirement for this essential vitamin.
They are also rich in vitamin A in the form of beta-carotene, as well as vitamin C, which plays a critical role in immune support and collagen formation. These vitamins work synergistically to protect the body against free radicals and support cellular regeneration. Additional phytonutrients like lutein and zeaxanthin found in kale microgreens are especially beneficial for eye health, helping to protect the retina from oxidative damage caused by blue light and aging.
These microgreens have a slightly peppery, earthy flavor, making them suitable for smoothies, salad bases, or lightly sautéed as part of a warm bowl.
4. Radish Microgreens
Radish microgreens are characterized by their bold, spicy flavor, but they offer more than just a taste punch. Nutritionally, they are rich in vitamin E, an antioxidant that supports healthy skin, hormone balance, and cellular protection. They also contain vitamin C, B6, and a variety of phytonutrients with anti-inflammatory benefits.
One of the standout qualities of radish microgreens is their ability to aid digestion. Their natural spice comes from compounds called glucosinolates, which are sulfur-containing substances linked to detoxification processes in the liver. These compounds also support microbial balance in the gut, contributing to a healthier digestive system.
Radish microgreens are particularly useful in supporting immune health. The combination of vitamin C and glucosinolates helps strengthen cellular defenses against infections. Additionally, their natural anti-inflammatory compounds may provide mild relief for chronic conditions related to inflammation.
They are excellent in raw dishes due to their crisp texture and spicy flavor. You can add them to tacos, sushi, or mix them with avocado toast for a flavorful nutritional boost.
5. Sunflower Microgreens
Sunflower microgreens are one of the most satisfying microgreens in both texture and nutrition. They are a rich source of plant-based protein, providing all essential amino acids in a compact serving. This makes them especially beneficial for vegetarians and vegans who may be looking to supplement their diets with more complete protein sources.
These microgreens are also loaded with zinc, a mineral crucial for immune function, wound healing, and DNA synthesis. Zinc plays a key role in maintaining skin integrity and reproductive health. In addition, sunflower microgreens are high in folate, which is essential for red blood cell production and important during pregnancy to support fetal development.
They also contain vitamin E, an antioxidant that helps protect cell membranes from oxidative stress. The combination of vitamin E and zinc in sunflower microgreens contributes to their skin-supportive and anti-aging properties.
With a mild, nutty flavor and a tender, crunchy texture, sunflower microgreens are perfect for salads, wraps, or as a base for microgreen bowls. Their larger size compared to other microgreens makes them particularly versatile in raw or lightly cooked dishes.
6. Pea Shoot Microgreens
Pea shoot microgreens, harvested from young pea plants, are not only delicious but also highly nutritious. They are particularly rich in vitamin C, folate, and fiber. Vitamin C is vital for immune defense and helps the body combat inflammation, while folate supports DNA synthesis and neurological health.
One of the standout benefits of pea shoots is their support for bone health. They contain significant amounts of vitamin K, which works alongside calcium to strengthen bones and reduce fracture risk. The natural fiber in these microgreens also supports digestive health, feeding beneficial gut bacteria and promoting regular bowel movements.
Pea microgreens have a subtly sweet and fresh flavor, with a texture similar to tender spinach. They are excellent raw in salads or sandwiches, and they also hold up well in stir-fries or as a green addition to soups and pasta.
7. Amaranth Microgreens
Amaranth microgreens are striking in appearance with their vibrant reddish-pink color, but their nutritional value is just as impressive. They are particularly high in vitamin K, manganese, and folate. These nutrients play an essential role in blood clotting, metabolic function, and cell development.
In addition to these core nutrients, amaranth microgreens also provide iron, which supports oxygen transport and energy metabolism. Their rich antioxidant profile may help reduce oxidative damage and inflammation, which are contributing factors in chronic diseases.
Amaranth microgreens are also gluten-free, making them a smart choice for those with celiac disease or gluten sensitivity. They have a mild, earthy flavor and are commonly used to add color and nutrition to salads, rice bowls, or grain dishes. Because they are delicate, they are best enjoyed raw or added at the end of cooking.
8. Basil Microgreens
Basil microgreens deliver the familiar flavor of fresh basil in a smaller, more nutrient-dense package. These microgreens are especially rich in vitamin K, which is essential for calcium regulation and cardiovascular health. They also contain vitamin A in the form of beta-carotene, as well as flavonoids, which are known for their anti-inflammatory and antimicrobial properties.
What sets basil microgreens apart is their content of eugenol, a bioactive compound found in sweet basil that has been studied for its ability to inhibit inflammatory enzymes in the body. This makes them potentially beneficial for conditions such as arthritis and other inflammatory disorders.
These microgreens also offer small amounts of iron and magnesium, supporting muscle function and blood health. Their concentrated aroma and taste make them a great addition to Caprese salads, pasta, pesto, and grain bowls. They are also excellent as a garnish that enhances both flavor and nutritional value.
9. Mustard Microgreens
Mustard microgreens are one of the most flavorful varieties, offering a spicy kick along with a strong nutritional profile. They are particularly high in glucosinolates, the same sulfur-containing compounds found in cruciferous vegetables like broccoli and kale. These compounds have been linked to liver detoxification and may help reduce the risk of certain cancers by supporting the body’s natural detox pathways.
Nutritionally, mustard microgreens also contain a rich supply of vitamin A, vitamin C, and vitamin K. These nutrients help strengthen the immune system, support eye health, and contribute to better cardiovascular function.
The natural spiciness of mustard microgreens can stimulate digestion and circulation, making them not only a nutrient-rich choice but also a functional one. They pair well with savory foods and are excellent in sandwiches, egg dishes, and rice bowls. For those who enjoy bold flavors, mustard microgreens offer both taste and nutrition.
10. Cilantro Microgreens
Cilantro microgreens offer the same fresh, citrusy flavor as mature cilantro but with a much higher concentration of nutrients. They are especially rich in vitamin A, which supports vision, skin health, and immune defense. Cilantro microgreens also contain vitamin K and vitamin C, helping to improve blood clotting and reduce oxidative damage in cells.
One of the unique benefits of cilantro microgreens is their ability to support detoxification, particularly the removal of heavy metals like mercury and lead from the body. This property has been attributed to the compounds in cilantro that bind to toxic metals and aid in their excretion through the liver and kidneys.
They also offer antimicrobial properties, which may help combat certain bacteria and fungi in the gut and digestive system. Cilantro microgreens are excellent for adding brightness to tacos, salsas, grain bowls, and Asian or Latin-inspired dishes.
11. Beet Microgreens
Beet microgreens are notable not just for their striking red stems and deep green leaves but also for their impressive nutrient profile. These microgreens are particularly high in iron, which is essential for hemoglobin production and the transport of oxygen throughout the body. They also contain a significant amount of magnesium, which supports over 300 enzymatic processes, including muscle function and nerve regulation.
Additionally, they provide a healthy dose of potassium, a key mineral that helps maintain blood pressure and supports cardiovascular health. They are also a source of antioxidants, such as betalains, which are pigments known for their anti-inflammatory and detoxifying properties.
Beet microgreens have a mildly sweet and earthy flavor, making them a versatile addition to many dishes. They pair well with goat cheese, citrus fruits, and grains, and can be used to add both nutrition and visual appeal to salads, sandwiches, and power bowls.
12. Swiss Chard Microgreens
Swiss chard microgreens offer a delicate taste and a broad spectrum of nutrients, particularly vitamin A, vitamin C, and vitamin K. They also contain betalains, the same class of phytonutrients found in beets, which have been associated with reduced inflammation and cellular protection from oxidative stress.
These microgreens are rich in calcium and magnesium, minerals that work together to maintain bone density, muscle health, and nerve signaling. Swiss chard microgreens also contain fiber and chlorophyll, which may support digestive health and detoxification.
Because of their mild and slightly salty flavor, Swiss chard microgreens work well in both raw and lightly cooked applications. They can be tossed into warm quinoa salads, added to omelets, or used as a fresh garnish for hearty soups.
13. Arugula Microgreens
Arugula microgreens deliver a peppery bite and a wealth of nutrients that support cardiovascular and metabolic health. They are especially high in nitrates, which have been studied for their role in improving blood flow and reducing blood pressure by relaxing the walls of blood vessels.
Arugula microgreens also contain a good amount of calcium, potassium, and vitamin C, making them useful for maintaining electrolyte balance, supporting bone health, and boosting immunity. They are part of the Brassica family, which means they also offer glucosinolates, compounds associated with cancer prevention and enhanced liver function.
With their sharp, tangy flavor, arugula microgreens are ideal for dishes that benefit from a spicy edge. They can be used as a topping on flatbreads and sandwiches, or tossed into salads to replace or complement mature leafy greens.
14. Fenugreek Microgreens
Fenugreek microgreens are a lesser-known variety with strong nutritional potential. They are particularly rich in iron, fiber, and B vitamins, including B6 and folate, which are important for brain function and red blood cell formation.
What sets fenugreek microgreens apart is their traditional use in supporting blood sugar regulation. The compounds in fenugreek seeds and greens have been shown to help improve insulin sensitivity and reduce post-meal glucose spikes, making them a supportive choice for individuals managing type 2 diabetes or insulin resistance.
In addition to metabolic support, fenugreek microgreens offer a slightly bitter, nutty flavor that complements both savory and spiced dishes. They are commonly used in South Asian cuisine but can also be incorporated into modern salads, lentil bowls, or savory smoothies for added depth.
15. Turnip Microgreens
Turnip microgreens are an underrated but powerful addition to any nutrient-conscious diet. These young greens are rich in vitamin C, vitamin K, and glucosinolates, which are compounds associated with enhanced detoxification and potential cancer-protective effects. Like other cruciferous microgreens, they support the body’s natural cleansing systems, particularly the liver.
They also contain fiber, which supports digestion and helps regulate blood sugar levels, and antioxidants that combat oxidative stress and cellular damage. Because they are part of the Brassica family, they may also contribute to reducing inflammation markers in the body when consumed regularly.
Turnip microgreens have a mild, slightly spicy flavor that pairs well with roasted vegetables, hearty grains, and savory spreads. Their crisp texture and light taste make them suitable for layering into sandwiches or using as a fresh topping on rice dishes and soups.