Why Are Microgreens So Good for You? The Nutrition Explained

8 juin 2026

Microgreens have a reputation as one of the most nutrient-dense foods you can grow at home, and the science behind that reputation is real. The short version is this: microgreens are harvested at a young, concentrated stage of growth, and research has found that many varieties carry far more vitamins and beneficial compounds per gram than the same plants do when fully grown. After more than seven years of growing them in our own space, we have seen firsthand how much flavor and nutrition gets packed into a single small tray.

In this post we will break down exactly why microgreens are so good for you, what the research actually says, which nutrients you get from different crops, and how to work them into your everyday meals.

Radish, broccoli, kale and cabbage microgreens growing on reusable silicone grow mediums from On The Grow

What Makes Microgreens So Good for You?

Microgreens are young vegetable and herb greens, harvested just after the first true leaves begin to appear, usually 7 to 21 days after seeding. If you are new to them, our guide on what microgreens are and how they differ from sprouts is a good starting point.

Here is the quick answer on why they are so good for you:

High nutrient concentration. Research has found many microgreen varieties carry significantly more vitamins and antioxidants per gram than their mature counterparts.
Beneficial plant compounds. Crops like broccoli microgreens contain studied phytonutrients such as glucoraphanin.
Fresh and local. Grown at home, they go from harvest to plate in minutes, with none of the nutrient loss that can come from long storage and transit.
Low calorie, big flavor. They add color, crunch, and concentrated flavor to a meal without adding much in the way of calories.
Easy variety. Growing a few crops gives you a rotating mix of greens, which makes eating a wider range of vegetables simpler.

Microgreens Are Remarkably Nutrient Dense

The most cited piece of research on this comes from the University of Maryland and the USDA. The landmark 2012 study 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, and the original peer-reviewed paper by Xiao et al. is available on ResearchGate.

The researchers looked at 25 commercially available microgreen varieties and found that vitamins C, E, and K, along with beta-carotene, were significantly higher in the young greens than in the full-grown plants. The takeaway is not that microgreens replace mature vegetables, but that a small amount delivers a concentrated dose of nutrition.

Red cabbage microgreens ready for harvest in an On The Grow 7x14 tray kit with grow tents behind and Mercer produce knife

Vitamins and Minerals by Crop

Different microgreens bring different nutrients to the table, which is part of why growing a rotating mix is worthwhile. Here is a general breakdown of what research associates with common crop families:

Brassicas (broccoli, kale, cabbage, mustard): Vitamins C, K, and A, plus glucosinolates and sulforaphane precursors.
Sunflower: Vitamin E, healthy fats, magnesium, copper, and selenium.
Peas: Plant protein, fiber, and vitamins A, C, K, and folate.
Radish: Vitamins C, E, and K, antioxidants, and isothiocyanates. Our radish growing guide covers the fastest beginner crop.
Amaranth: Iron, calcium, and vitamins A and C.
Beets and chard: Betalains, nitrates, and vitamins A, C, and K.

If you want a side-by-side look at how the young greens stack up against the full-grown versions, our blog on microgreens vs. mature vegetables compares ten crops on grow time and resource use.

The Sulforaphane Story Behind Broccoli Microgreens

Broccoli is the crop where the nutrition story gets the most attention, and for good reason. Broccoli microgreens contain glucoraphanin, a precursor compound that converts into sulforaphane when the plant tissue is chewed or chopped. Sulforaphane is one of the most studied phytonutrients in nutrition science, with research linking it to antioxidant activity, cellular detoxification, and reduced inflammation.

Broccoli microgreens can carry meaningfully higher concentrations of glucoraphanin per gram than mature broccoli florets, which is one reason they have become such a popular crop. If you want to grow them yourself, our complete broccoli microgreens guide walks through every step, and our blog on broccoli sprouts vs. broccoli microgreens compares the two on grow time, food safety, and sulforaphane.

Here is what broccoli microgreens look like through a full grow in our space.

Fresh, Local, and Harvested Minutes Before You Eat Them

Part of what makes microgreens so good for you has nothing to do with a lab. Store-bought greens can spend days or weeks in transit and storage before they reach your plate, and freshness fades the whole way. When you grow your own, you cut and eat within minutes, so you get the greens at their peak.

Growing at home is also remarkably water efficient compared to field-grown produce, which we dug into in our water-smart growing during a drought blog. A small footprint, a short timeline, and almost no waste make microgreens one of the easiest ways to put genuinely fresh food on the table year round.

Homegrown red cabbage microgreens topping grilled chicken, tzatziki and apple cider pickled onions on lavash

How to Add Microgreens to Your Daily Diet

The best nutrition is the kind you actually eat, and microgreens are easy to use. They work raw as a topping, a base, or a fold-in, and a small handful goes a long way. Because they are low in calories and high in flavor, they are a simple way to make an ordinary meal more interesting.

Top eggs, avocado toast, soups, flatbread and pizza right before serving
Fold into sandwiches, wraps, and grain bowls
Blend a handful into a smoothie
Use spicier crops like radish as an accent and milder crops like broccoli or pea as a base

For a deeper list of ideas, see our blog on 25+ easy ways to eat microgreens and the many other ways you can use microgreens beyond the plate. Growing your own can be good for more than your body too, as we covered in our blog on the mental health benefits of growing microgreens.

Are Microgreens Safe to Eat Raw?

Yes, microgreens are generally considered safe to eat raw, which is how most people enjoy them. They are different from sprouts in an important way: sprouts are grown in warm, humid conditions and the entire seed and root is eaten, which is why they carry a higher food safety risk. Microgreens are grown to a later stage and harvested above the growing medium, so we cut the stems and leaves and leave the roots behind. We explain that practice in our blog on why we don't eat microgreen roots like sprouts.

For the full nutrition and safety comparison, our sprouts vs. microgreens guide breaks down the differences. As with any fresh produce, give them a gentle rinse before eating, and anyone with specific health concerns should follow guidance from their healthcare provider.

The Freshest Microgreens Are the Ones You Grow

The simplest way to get the most out of microgreens is to grow them yourself. They need very little space, a little light, and a short window of time. If you are just getting started, our beginner's guide to growing microgreens and our complete step-by-step growing guide cover everything you need, and they grow well even in tight quarters as we show in our best microgreens for small spaces page.

You will need quality seed, which you can find through True Leaf Market, and a simple setup like our 7x14 Microgreen Tray Kit. If you want every step in one printable resource, our Beginner's Guide to Growing Microgreens PDF walks you through the whole process.

Close-up of a harvested microgreen blend of red cabbage, red kale and purple sprouting broccoli

Frequently Asked Questions

Why are microgreens so good for you?

Microgreens are harvested young, when nutrient levels are concentrated. Research from the University of Maryland and the USDA found that many varieties contained 4 to 40 times more nutrients than their mature counterparts. They are also fresh, low in calories, and add concentrated flavor and variety to meals.

Are microgreens more nutritious than regular vegetables?

Studies suggest that, gram for gram, many microgreens contain higher concentrations of certain vitamins and antioxidants than the full-grown plant. They are not a replacement for eating mature vegetables, but a small serving delivers a concentrated dose. Our microgreens vs. mature vegetables blog compares them directly.

Which microgreen is the healthiest?

There is no single answer, since different crops bring different nutrients. Broccoli microgreens get the most attention because of their glucoraphanin and sulforaphane content, while sunflower, pea, and radish each offer their own profile. Growing a rotating mix is the best way to cover a broad range.

Can you eat microgreens every day?

Microgreens are a vegetable, so they fit into a daily diet the same way other fresh greens do. A small handful as a topping or fold-in is an easy way to add nutrition and flavor to meals. If you have specific dietary needs, check with a qualified healthcare provider.

Are microgreens safe to eat raw?

Yes, microgreens are generally considered safe to eat raw and that is how most people enjoy them. Unlike sprouts, they are harvested above the growing medium with the roots left behind. Give them a gentle rinse before eating, just like any fresh produce.

Ready to Start Growing?

The best way to understand why microgreens are so good for you is to grow a tray and taste the difference yourself. Pick a beginner-friendly crop like broccoli or radish, start small, and build from there. For a guided, A to Z path, our Microgreen Masterclass covers every method, crop, and troubleshooting step we have learned over the years.

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Nutritional information shared throughout this blog is based on commonly available research, peer-reviewed studies, and public health sources. We are not nutritionists, dietitians, or medical professionals, and nothing in this post should be taken as medical or nutritional advice. Always consult a qualified healthcare provider for personal dietary guidance.

— On The Grow®, LLC

Happy growing!