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Microgreens vs Sprouts: What Are Microgreens and How Are They Different?

Remember those tiny chopped greens scattered across toast and salads in 90s food magazines? A lot of people called them sprouts back then, even when they weren't. At the time, those little greens felt fancy and elite, the kind of thing you'd only see in upscale restaurants or glossy cookbook photo shoots.

Fast forward to 2026, and those same tiny greens are now grown in homes, schools, food trucks, and on kitchen countertops across the country. They have a name, microgreens, and they are very different from sprouts, even though the two still get mixed up all the time.

In this blog we clear up the confusion, walk through what microgreens actually are, look at the real food safety differences between microgreens and sprouts (with FDA data), cover the nutrition research honestly, and give you what you need to start growing either one at home. We grow microgreens and we sprout, so we will tell you where each one shines and where it carries more risk.

If you want to skip ahead and just start growing microgreens, our Beginner's Guide to Growing Microgreens PDF walks you through every step, or check out our full beginner's guide to growing microgreens blog for the free version. If jar sprouting is what you came for, start with our complete guide to sprouting seeds at home.

On The Grow Beginner's Guide to Growing Microgreens PDF cover

Quick Answer: What's the Difference Between Microgreens and Sprouts?

Microgreens are young plants grown in soil or a reusable medium under light, usually for 7 to 14 days, then harvested above the medium so only the stem and leaves are eaten. Sprouts are germinated seeds grown in water, with no medium, for roughly 2 to 7 days and eaten whole, including the seed and root. Both are nutrient dense and neither wins on every count. Microgreens carry a lower food safety risk than sprouts because they grow with light and airflow and the roots stay behind, but lower is not zero.

What Are Microgreens?

Microgreens are young, edible vegetable and herb plants harvested after the cotyledon leaves (the first baby leaves) develop, usually right as the first set of true leaves begins to show. Most varieties are ready in 7 to 14 days, though a few like dill or cilantro can take a bit longer.

They sit in a unique spot in the plant life cycle:

Younger than baby greens. Older than sprouts. More flavorful than both.

A finished microgreen is typically 1 to 3 inches tall and includes a stem with cotyledon leaves and sometimes a tiny set of true leaves just starting to emerge. At harvest, the stem is cut right above the grow medium with a sharp knife or a pair of scissors. The roots stay behind, and only the stem and leaves go on your plate. For more on why we harvest this way, see our blog on why we don't eat microgreen roots like sprouts.

Microgreens are used to add flavor, texture, color, and real nutrition to dishes. Some are peppery, some are sweet, some are earthy, and some are downright spicy. They come from all kinds of edible plants, including brassicas like broccoli and radish, herbs like basil and cilantro, and seeds like sunflower and pea.

Fun fact: Microgreens are sometimes called "vegetable confetti" because of the bright pops of color they bring to a plate.

Microgreens vs Sprouts, the Real Differences

This is the question that brings most people to this blog, so let's settle it.

Microgreens and sprouts are not the same. They are grown differently, harvested differently, eaten differently, and they carry very different food safety profiles.

Broccoli sprout jar kit beside a tray of broccoli microgreens at On The Grow

How sprouts are grown. Sprouts are seeds that have been soaked and then allowed to germinate in water, with no growing medium, in a jar or on a sprouting tray or clay saucer. The environment is warm, humid, and mostly dark. Most crops are ready in 2 to 7 days. The entire plant gets eaten, including the seed, root, stem, and tiny undeveloped leaves. Some growers move a jar into indirect light for the last day or two so the sprouts green up, but a sprout never goes through a full light cycle the way a microgreen does.

Close-up of dense broccoli sprouts showing white roots and yellow shoots

How microgreens are grown. Microgreens are grown on a medium (soil, coco coir, or a reusable silicone grow medium like ours), under grow lights or natural light, with airflow from fans or open air. They take about 7 to 14 days to finish for most crops. Only the stem and leaves get harvested. The seed husk and roots stay behind in the grow medium.

Single 7x14 tray of broccoli microgreens at full harvest height with green leaves

That single difference, growing in light and airflow versus growing wet and mostly dark, is the biggest reason microgreens and sprouts have such different safety records.

Flavor and texture. Sprouts are crunchy, watery, and mild. Microgreens are intensely flavorful, ranging from peppery radish to nutty sunflower to sweet pea. The colors are also wildly different. Microgreens can be deep red, bright purple, lime green, magenta, or yellow depending on the variety. Sprouts are mostly pale white or light green.

Nutrient density. Both are nutrient dense, and neither wins on every count. It depends on the crop and on what you are after. If you want the full side-by-side, we cover it in Sprouts vs. Microgreens: Which Is More Nutritious?, and the same-seed version in Broccoli Sprouts vs. Broccoli Microgreens.

If you want to try growing microgreens, our 10x20 tray collection and the 7x14 OTG Microgreen Tray Kit cover the microgreens side with everything you need to get started. For sprouts, all you need is a jar, a mesh lid, and the right seed, which we cover below.

The Real Benefits of Sprouts

Before we get into the safety conversation, we want to be clear about something. Sprouts have real value, and we are not here to tear them down. People have been eating sprouts for thousands of years across cultures, and we sprout in our own kitchen too.

Here is what the research suggests sprouts do well, with an honest note on how strong that evidence is:

Improved mineral availability. Sprouting activates enzymes that break down phytic acid, a compound in seeds and grains that binds minerals like iron, zinc, magnesium, and calcium and makes them harder to absorb.

Easier-to-digest protein and starch. Small studies suggest sprouted grains and legumes contain protein and starch that are more readily absorbed than in their unsprouted forms.

Fenugreek sprouts served on a plate, grown by On The Grow

More available vitamins in some sprouted grains. Harvard Health notes that sprouted grains have more available nutrients than regular grains, while also pointing out that a product containing sprouted grain is not automatically more nutritious, so it is worth reading the Nutrition Facts label.

The honest caveat: much of the research on sprouted grains and legumes comes from small human studies and animal studies, so treat these as promising rather than settled. Sprouts are a nice, nutrient-dense addition to a balanced diet, not a cure-all.

That said, sprouts come with one significant tradeoff that microgreens carry to a much smaller degree, and we want to be honest about it.

The Sprouts Safety Issue You Should Know About

This is the part most blogs skip, and we are not going to skip it because the facts matter.

Sprouts have a long and well-documented history of foodborne illness outbreaks in the United States. This is not opinion. This is FDA data. From 1996 to July 2016, the FDA counted 46 reported outbreaks of foodborne illness linked to sprouts, accounting for 2,474 illnesses, 187 hospitalizations, and three deaths. The FDA has also noted that Salmonella-contaminated seed is the most likely source of most sprout-associated Salmonella outbreaks. Sprouts are also covered by their own sprout-specific provisions in the FDA's Produce Safety Rule.

The reason is structural, not a knock on sprouts themselves. The conditions sprouts are grown in (warm temperatures, high humidity, plenty of nutrients, and little airflow or light) are also ideal conditions for pathogens to multiply if any are present on the seed.

Microgreens have a lower safety risk, and the reason is also structural. Microgreens grow above the grow medium, in light, with airflow. Only the stem and leaves are harvested, and the roots, which live in the medium, stay behind in the tray. That said, microgreens are not risk-free either, because seed quality still matters. For more on this, see our microgreens seed quality and food safety guide, and our post on eating microgreens raw.

Who should avoid raw sprouts. Children, older adults, pregnant people, and anyone with a weakened immune system, including people undergoing cancer treatment, people with HIV or AIDS, and people with diabetes, should avoid raw sprouts and eat them only if they are thoroughly cooked. Sprouting at home does not change that, because home sprouting reduces some supply-chain risk but does not remove contamination that starts on the seed.

If you sprout at home, these practices reduce risk:

  • Buy seed labeled and tested specifically for sprouting (tested for pathogens like E. coli O157 and Salmonella) from a reputable supplier such as True Leaf Market. Never use garden seed, bulk food-grade seed, or bird seed.
  • Never sprout nightshade seeds like tomato, pepper, eggplant, or potato.
  • Keep your jars and equipment scrupulously clean, like the sprouting jars, mesh lids, and salad spinner we recommend.
  • Rinse 2 to 3 times a day and drain thoroughly every time. Standing water is the most common cause of a failed batch.
  • Refrigerate sprouts promptly once they are dry, and throw out any batch that smells musty, fishy, or rotten, or that shows fuzzy gray or black mold.

Salad mix sprouts draining mouth down on a sprouting stand between rinses

If you sprout regularly, a schedule helps. Missed rinses and jars left sitting in water are what sink most batches, so we use Sprouting Tracker, our app for sprouts. Pick a crop and a vessel (a glass jar, a stacking sprouting tray, or a clay saucer) and it sets the soak, the rinses, and the harvest window, then sends push reminders at the times you choose. It works in any phone browser and installs to your Home Screen with no app store, and iPhone reminders need iOS 16.4 or later with the app added to the Home Screen. One important limit: tracking does not make sprouts safe. Rinsing is a quality step, and the app cannot tell you whether what you grew is safe to eat, so the seed, clean equipment, and at-risk guidance above still apply.

This is one of the biggest reasons microgreens are our focus. Not because sprouts are bad, but because the microgreen growing process carries a lower risk for the way most people want to grow at home and eat raw.

So Which One Is "Better"?

Honest answer: it depends on what you want.

Sprouts are a better fit if you:

  • Want a finished crop in a few days
  • Are after the crunch and mild flavor of a whole sprouted seed
  • Are sprouting legumes like mung beans or lentils for cooking
  • Have very limited space (a single jar works)
  • Are not in an at-risk group, or plan to cook them thoroughly
Fenugreek sprouts in mason jars next to radish microgreens in trays, grown by On The Grow

Microgreens are a better fit if you:

  • Want something you can eat raw with a lower food safety risk than sprouts
  • Are after bold flavor, color, and visual appeal for salads, sandwiches, and finished dishes
  • Are okay with a slightly longer grow cycle (about 7 to 14 days)
  • Want a wider variety of plants to choose from
  • Have a spot with light and airflow

Plenty of people grow both. They are different tools for different jobs, and they get different apps. Sprouting Tracker handles sprouts in jars, on stacking sprouting trays, and on clay saucers, while Microgreen Tracker handles microgreens in trays. They are separate products with separate accounts, so you only need the one that matches what you grow.

For the rest of this blog, we are going to focus on microgreens specifically, since that is where we have focused since 2018 and where most of the exciting nutrition research has been happening.

Tiny But Mighty, Where Microgreens Came From

The idea of microgreens started in the late 1980s in San Francisco, California. Chefs in upscale Bay Area restaurants began using these tiny young greens as a garnish and a flavor enhancer, and by the mid-1990s they had taken off in high-end kitchens across the country. They got another big surge of attention in the haute cuisine world around 2006.

For a long time, microgreens were a chef thing. You could only find them in upscale grocery stores, health food stores, or on restaurant plates. The general public did not have easy access.

That has completely changed.

In the last several years, microgreens have moved from restaurant garnish to everyday ingredient. Farmers markets, grocery stores, and CSAs now carry them. Home growers all over the country are producing their own. And social media (yes, including our 150,500+ subscriber YouTube channel) has made it easier than ever to learn how to grow your own at home. So if it feels like everyone is suddenly talking about microgreens, you are not imagining it.

The Health Benefits, Backed by Real Research

This is where microgreens earn their reputation. The landmark 2012 study from the University of Maryland and USDA found that many microgreen varieties contained 4 to 40 times more nutrients than their mature counterparts. You can read the University of Maryland summary of the research here.

That study put microgreens on the nutrition map, and later research has continued to describe microgreens as nutrient dense. Our deeper breakdown of the crops and compounds involved is in Why Are Microgreens So Good for You?

Here is what microgreens are typically studied for:

  • Vitamins C, E, K, and beta-carotene
  • Polyphenols and other antioxidant compounds
  • Minerals like iron, copper, magnesium, potassium, and zinc
  • Glucosinolates (especially in brassica varieties like broccoli and radish), which are the precursors to compounds like sulforaphane

A quick honesty note. Most of this research is preliminary or done in controlled lab settings, not long-term human clinical trials. The nutrient concentration findings are well documented, but the health outcome claims are still being studied. We always recommend treating microgreens as a nutrient-dense addition to a balanced diet, not as a cure-all.

That said, we have been growing and eating these since 2018, and we are believers.

Which Microgreens Can You Grow?

This is one of the most common beginner questions, and it is important. Not every plant can safely be grown as a microgreen.

Safe and popular microgreen varieties:

One growing note: beets, cilantro, and Swiss chard are not recommended on a reusable silicone grow medium, since their hard seed hulls stay attached without a layer of medium to push through. Grow those on soil or coco coir instead.

Plants you should never grow as microgreens:

Anything in the Solanaceae (nightshade) family, including tomatoes, potatoes, eggplant, and peppers. The young greens of these plants contain compounds that are toxic to humans. Always do your research before microgreening a new seed, and only buy seed sold for microgreens from a trusted supplier like True Leaf Market. Our microgreen seeds page explains where we buy and how microgreen seed differs from sprouting seed.

If you want the full breakdown of which varieties grow best, which ones are tricky, and which ones work on reusable mediums like silicone versus traditional soil, our Beginner's Guide PDF, the compatible microgreen seeds for reusable grow mediums blog, and the Microgreen Masterclass cover all of it in detail. For the wider picture, see how many types of microgreens there are.

The Most Colorful Microgreen Varieties

If you want to make food look amazing on the plate, these are the varieties to know:

  • Amaranth Garnet Red (deep magenta to red)
  • Radish varieties like China Rose, Triton, and Hong Vit (pink to purple stems)
  • Cabbage Red Acre (purple veining)
  • Mustard Ruby Streaks (deep red leaves)
  • Basil Dark Opal (purple)
  • Kohlrabi Purple Vienna (purple stems)
  • Sorrel Red Veined (green leaves with red veins)
  • Popcorn Shoots (bright yellow)

Some of these varieties cost a bit more in seed price because the color genetics or grow time make them more specialty, but the visual impact is worth it. Our types of microgreens guide sorts them by flavor and category.

Fun fact: Brassica varieties (radish, mustard, arugula, kale) tend to be on the spicier side because of their natural glucosinolate content. Those are the same compounds that researchers have linked to many of their health benefits.

How to Use Microgreens in Recipes

Microgreens are one of the most versatile additions you can keep in your kitchen. You can use them in almost anything, added fresh at the end. Here are some of our favorite ways to use them, with even more in our many ways to use microgreens blog and on our microgreen recipes page:

  • Replace lettuce on sandwiches, wraps, and burgers
  • Top scrambled eggs, omelets, and avocado toast
  • Stir into stir-fries (pea shoots are incredible for this) right before serving
  • Top pizzas after they come out of the oven (we love arugula and basil for this)
  • Blend into smoothies for an easy nutrient boost
  • Make pesto using basil microgreens
  • Top sushi rolls and poke bowls
  • Use radish microgreens in tacos for a spicy crunch
  • Layer into salads for color, flavor, and nutrition
  • Dehydrate and grind into a custom seasoning blend
  • Garnish soups, curries, and grain bowls

And yes, microgreens even work for desserts. Our Chocolate Dipped Sunflower Microgreens video on YouTube is one of our most surprising hits, and it tastes way better than it sounds. For more recipe inspiration, grab our 36 Easy and Unique Microgreen Recipes cookbook.

How to Grow Microgreens at Home, the Basics

Now for the part you really came here for. How do you actually grow these?

Microgreens are one of the easiest food crops to grow. You do not need a backyard, a greenhouse, or any prior gardening experience. You can grow a full harvest on a kitchen counter in less than two weeks.

Here is what you need:

Trays. A standard 10x20 inch tray is the most common size. You will want one with holes (for drainage) and one without (for the bottom reservoir). We carry both Bootstrap Farmer 10x20 trays and our own 7x14 Microgreen Tray Kit for people who want a smaller countertop-friendly setup. Our tray and kit page breaks down the options.

A grow medium. This is what the seeds sit in. You have three main options:

  1. Soil or seedling mix (traditional, single use)
  2. Coco coir, the one we use (less mess than soil, and a good match for liquid fertilizer)
  3. Reusable silicone grow medium (our specialty, with no medium to dispose of between grows)

Our reusable silicone grow medium is food-grade platinum-cured silicone with a fiberglass mesh core. It is third-party tested and FDA compliant, and the 1.2mm standard version is LFGB Tested & Compliant. It is reusable across 20 to 30+ grow cycles, comes with a 1 year warranty, and is sized to match your tray (7x14, 10x10, or 10x20). Hand wash it with mild, food-safe dish soap and warm water, then deep sanitize between grows. Learn more in our reusable silicone grow medium guide, our cleaning and sanitizing guide, or the full reusable grow medium hub.

Seeds. Buy from a trusted microgreen seed supplier. We work with True Leaf Market and have a long-standing affiliate relationship with them. Johnny's Selected Seeds is another solid option.

Light. Most microgreens need 16 to 17 hours of light per day once they germinate. A simple T5 or T8 LED shop light (5500K to 6500K) hung 8 to 12 inches above the trays works well, and you can browse the grow lights we love. Sunny south-facing windows can work for some varieties but tend to produce uneven results. For everything we have learned about lighting, see our complete microgreen lighting guide and our grow lights and setup page.

Water. A spray bottle or misting device for the first few days, then bottom watering once the roots are established. Our complete watering guide covers the details.

Optional but recommended: A small fan for airflow, which helps reduce mold risk, and on coco coir or reusable silicone, a liquid fertilizer like Ocean Solution 2-0-3, the one we use, mixed at 0.5 oz per gallon and pH balanced to 5.5 to 6.0. We personally don't suggest most liquid fertilizers with soil, since quality soil mixes are already nutrient rich.

The basic process:

  1. Soak your seeds if the variety calls for it (pea, for example)
  2. Spread the seeds evenly across the grow medium
  3. Cover the tray with a blackout dome for 2 to 4 days (germination phase)
  4. Move the tray under lights and turn the fan on
  5. Water as needed for about 7 to 14 days
  6. Harvest with sharp scissors or a harvest knife (we compare options in what works best for harvesting microgreens)
  7. Store unwashed in the fridge in a breathable container (see how to store microgreens)

Harvesting microgreens from a tray with a knife

That's it. Once you have a system, you can grow multiple trays at once and have a continuous harvest year round. To keep that system straight, we log every tray in Microgreen Tracker, our grow-tracking web app, so the next grow of a crop repeats what worked. It sends web push reminders for watering and harvest, and Simple Mode keeps beginners to the essentials. It works in any phone or desktop browser and installs to your home screen with no app store, and every new grower starts with a 7-day free trial of the whole app. Read Meet the Microgreen Tracker for the full tour.

For the full step-by-step process with videos, photos, and troubleshooting, our on-site Video Library covers every variety we grow, and the Microgreen Masterclass is the most complete training we offer (updated April 2026 with 11 modules and a new quiz). New growers may also want to start with our complete guide to growing microgreens in 10x20 trays, or browse our Learn page.

A Note on the 2026 Food Landscape

When we wrote the first version of this blog in 2020, the world was in the middle of COVID-19, grocery shelves were sometimes bare, and a lot of people were thinking seriously about growing their own food for the first time.

In 2026, that conversation has not gone away. Plenty of people are still looking for ways to grow at least some of their own produce, even in small spaces.

Both microgreens and sprouts fit that need. They take very little space, finish in days to about two weeks, and can be grown year round indoors. A single 10x20 tray of microgreens can top a lot of meals, and a single jar of sprouts takes up less room than a dinner plate.

We are not going to claim either one is the answer to the global food system. But for an individual or a family looking for a low-cost, low-skill way to add fresh, nutrient-dense food to daily meals, they are two of the best options out there. And they taste incredible.

Frequently Asked Questions

Are microgreens safer to eat than sprouts?

Microgreens carry a lower food safety risk than sprouts, but not zero risk. From 1996 to July 2016 the FDA counted 46 reported outbreaks linked to sprouts, with 2,474 illnesses, 187 hospitalizations, and three deaths. Microgreens grow above the medium in light and airflow rather than in warm, wet, mostly dark conditions, and only the stem and leaves are harvested while the roots stay in the tray. Seed quality still matters for both, so buy seed from a reputable supplier.

What's the difference between microgreens, sprouts, and baby greens?

Sprouts are germinated seeds grown in water with no medium and eaten whole, root and all, after about 2 to 7 days. Microgreens are young plants grown on a medium under light for about 7 to 14 days and harvested above the medium so only the stem and leaves are eaten. Baby greens are immature versions of mature vegetables, harvested at 3 to 5 weeks with fully developed true leaves. Microgreens sit between sprouts and baby greens in age and size.

Who should avoid raw sprouts?

Children, older adults, pregnant people, and anyone with a weakened immune system, including people undergoing cancer treatment, people with HIV or AIDS, and people with diabetes, should avoid raw sprouts and eat them only if thoroughly cooked. Growing sprouts at home does not remove that risk, because contamination often starts on the seed.

Can I sprout the seed I already have?

Only if it is labeled and tested for sprouting. Sprouting seed is tested for pathogens like E. coli O157 and Salmonella. Garden seed, bulk food-grade seed, and bird seed are not tested for that use, and nightshade seeds like tomato and pepper should never be sprouted. Our microgreen seeds page explains the difference between microgreen seed and sprouting seed.

Is there an app to track sprouts and microgreens?

Yes, we make one for each. Sprouting Tracker handles sprouts in glass jars, on stacking sprouting trays, and on clay saucers, with soak and rinse reminders at your own times. Microgreen Tracker handles microgreens in trays, with watering and harvest reminders. They are separate apps with separate accounts, and each starts with a 7-day free trial.

How many microgreens should I eat per day?

There is no official daily recommendation, but most people add a small handful (about 1/4 to 1/2 cup) to one or two meals per day. Because microgreens are nutrient dense, even a small amount makes a meaningful contribution. Treat them as a nutrient-dense addition to a balanced diet, not a replacement for full vegetables.

Do microgreens really have 40 times more nutrients than mature plants?

The 2012 University of Maryland and USDA study found that many microgreen varieties contained 4 to 40 times more nutrients than their mature counterparts, depending on the variety and the nutrient measured. The 40x figure applies to specific nutrient peaks in specific varieties, not all microgreens across the board. Later research has continued to describe microgreens as nutrient dense overall.

Can I grow microgreens without soil?

Yes. Many varieties grow on reusable mediums like our reusable silicone grow medium, on coco coir, or on hydroponic mats. Reusable mediums are inert and need liquid fertilizer, while soil contains its own nutrients. Our seed compatibility guide covers which varieties work best without soil.

What's the easiest microgreen to grow for beginners?

Broccoli and radish are the most beginner-friendly. Both germinate quickly, are forgiving of small mistakes, finish in about 7 to 10 days, and have mild to peppery flavors most people enjoy. Start with our how to grow broccoli microgreens blog or our beginner's guide to growing microgreens.

Ready to Start Growing?

We have made it our mission since 2018 to make growing food at home accessible to everyone. Whether you are completely new to growing anything or you are looking to scale up to a small commercial operation, here is where to start:

Just curious and want to learn for free:

Ready to start growing microgreens:

Ready to start sprouting:

Ready to take microgreens seriously:

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This post contains affiliate links, including True Leaf Market and Amazon. We may earn a small commission on qualifying purchases at no extra cost to you. We only link to products we use and recommend. See our Affiliate Disclosure for details.

The information in this blog is for educational purposes only and is not intended as medical or nutritional advice. Always consult a qualified healthcare provider for personal health guidance.

Sprouts are grown in warm, humid conditions that can support bacterial growth, and raw sprouts have been linked to foodborne illness. Always use seed specifically labeled and tested for sprouting, keep your equipment sanitized, rinse and drain thoroughly, and refrigerate promptly. Children, older adults, pregnant people, and anyone with a weakened immune system should avoid raw sprouts and eat them only if thoroughly cooked. When in doubt, throw the batch out.

Microgreen Tracker and Sprouting Tracker are separate products. Accounts, subscriptions, billing, and support for Microgreen Tracker are handled at microgreentracker.com, and for Sprouting Tracker at sproutingtracker.com, not onthegrow.net.

Happy growing!

Updated: October 2026

All content is property of On The Grow®, LLC

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