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The Best Microgreens: Tiny Greens, Big Benefits

The best microgreens to eat pack a powerful punch of flavor and nutrients into a tiny package!

But with so many varieties available, which microgreens are the best to eat?

Here’s a look at some of the most popular options.

What are Microgreens?

Microgreens are mini versions of vegetables and herbs.

They are the young seedlings of vegetables and herbs harvested a few weeks after germination.

Because of this, they contain all the nutrients they need to grow into a mature plant.

More Nutrients Than Vegetables

Yes, you read that correctly. Microgreens are healthier than vegetables!

A 2018 literature review, The Science Behind Microgreens as an Exciting New Food for the 21st Century, claims these tiny greens contain up to 40 times the nutrients of a mature vegetable plant!

4 varieties of microgreens in a wooden bowl
Mini Vegetables

What Are The Best Microgreens to Eat?

Most microgreens provide potassium, iron, zinc, magnesium, copper, and antioxidants.

Pea, radish, and sunflower shoots also contain amino acids, the building blocks of protein.

Broccoli: The Healthiest Microgreen

When it comes to nutrition, broccoli is the best microgreen!

They have 550% of the Recommended Daily Allowance (RDA) of antioxidants!

In addition, broccoli microgreens provide high levels of vitamins A, C, and K, as well as calcium, iron, and potassium.

Top 10 Healthiest Microgreens

Below are your most nutrient-dense varieties.

  1. Broccoli
  2. Watercress
  3. Red Cabbage
  4. Kale
  5. Spinach
  6. Sunflower
  7. Pea
  8. Radish
  9. Beet
  10. Cilantro
The Best Microgreens to Eat

Microgreens in Your Diet

There are many ways to add these nutritious greens to your diet.

Microgreens add nutrition, texture, and flavor to your favorite foods!

5 Ways to Enjoy Microgreens

  1. Make a microgreens smoothie or protein shake.
  2. Garnish soup, pasta, and dips.
  3. Add to sandwiches and wraps for added texture.
  4. Jazz up your eggs or omelet.
  5. Toss them into salads.
A green smoothie in a mason jar in front of microgreens
Tropical Microgreens Smoothie

Suggested Microgreen Food Pairings

FoodFlavor ProfileSuggested Microgreen Pairing
BroccoliEarthySalad, stir-fry, pizza, eggs
WatercressPepperySoup, salad, sandwiches, fish
Red CabbageSweet,
slightly tangy
Coleslaw, burgers, tacos, sandwiches, roasted vegetables
slightly bitter
Smoothies, stir-fries, stews
SpinachMild, earthyEggs, cheese, pasta, salads
Sunflower NuttyYogurt, roasted vegetables,
PeaSweetStir-fry, salads, garnishes
RadishPepperyAvocado toast, deviled eggs, sandwiches, salads
slightly sweet
Hummus, smoothies, roasted vegetables, salads
CilantroFresh, citrusyTacos, burritos, guacamole, salsa, fish
Microgreen Food Pairings

Microgreens FAQs

1. Can you cook with microgreens?

It isn’t recommended to cook with microgreens.

Their flavor is more intense than vegetables. In addition, cooking decreases their nutrients.

2. Do you need to refrigerate microgreens?

Yes. It is best to store them in a sealed container or plastic bag to ensure freshness.

After you purchase microgreens, they last about 7-10 days in the refrigerator.

3. Can I freeze microgreens?

Absolutely! Microgreens can be frozen for up to 3 months.

4. Where can I purchase microgreens?

You can find microgreens at your local farmers’ market and health food stores.

Microgreen subscription services are also available. Growers typically deliver within a 20-25 mile radius to ensure freshness.

4. How much do microgreens cost?

Your direct cost will vary, however, on average microgreens cost anywhere from 3 to 6 dollars per ounce.

An ounce will provide about 4-5 servings.

5. Can I grow microgreens at home?

Yes! Microgreens are easy to grow at home. They do well in most climates and don’t require much space.

You can enjoy your homegrown microgreens from seed to harvest in just weeks.

Check out this book – A Complete Step-by-Step How to Beginners Guide for Growing Microgreens.


Microgreens are tiny, yet mighty in nutrition and flavor!

They also contain antioxidants that reduce inflammation and chronic disease.

These tiny seedlings are a great way to improve your diet and can be a good vegetable substitute for picky eaters.

Elevate your dishes by adding these miniature powerhouses to your plate!

Hungry for More?

Are you interested in more information on how your diet can support healthy aging?

Check out the Age-Defying Dietitian’s blog!

Sign up for our Nutrition for Healthy Aging Newsletter to get our latest content delivered directly to your inbox!

*Please note this blog post contains affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases.

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