A factual overview of vitamins, minerals, and phytonutrients studied in common microgreen varieties. References included. No medical claims.
Microgreens are seedlings harvested during a phase of rapid plant development. At this stage, the plant is drawing on stored seed energy and actively synthesizing chlorophyll, vitamins, and protective compounds in preparation for photosynthesis and growth. Some researchers have proposed that this growth window may result in elevated concentrations of specific nutrients relative to mature plant tissue.
This is not a universal rule — concentration varies significantly by variety, growing medium, light exposure, and harvest timing. The research below references the most widely cited study in this area, which analyzed 25 commercially available microgreen varieties. The five crops covered in depth — sunflower, broccoli, radish, pea shoots, and amaranth — are all grown and sold by ChefPax.
The most frequently cited source in microgreens nutrition literature is Xiao et al. (2012), published in the Journal of Agricultural and Food Chemistry. The study analyzed 25 varieties of microgreens and measured concentrations of four groups of nutrients: ascorbic acid (Vitamin C), tocopherols (Vitamin E), phylloquinone (Vitamin K), and carotenoids (including beta-carotene, lutein, and zeaxanthin).
Key findings from the study:
Red cabbage microgreens had among the highest measured Vitamin C and Vitamin K concentrations across the 25 varieties studied.
Cilantro microgreens showed particularly elevated carotenoid levels, including beta-carotene.
Garnet amaranth microgreens had among the highest Vitamin E concentrations.
All 25 varieties analyzed contained measurable levels of all four nutrient groups.
The study did not compare microgreens to mature vegetables in a clinical or dietary context. The comparison was nutrient concentration per gram — a useful data point, not a dietary recommendation.
Sunflower microgreens are among the meatier, more filling microgreen varieties — harvested at a stage when the seedling has drawn significantly on the fat-rich sunflower seed. They are a source of Vitamin E (tocopherols) and contain unsaturated plant fats from the seed cotyledon. Flavor is mild and nutty, which makes them a practical beginner variety. See sunflower microgreens recipes.
Broccoli is the most widely studied microgreen in published nutrition literature, largely because of sulforaphane — a compound formed when glucoraphanin (present in broccoli plant tissue) comes into contact with the enzyme myrosinase (released when the tissue is chewed or cut).
A foundational study by Fahey et al. (1997) measured glucoraphanin levels in broccoli sprouts and found concentrations significantly higher than in mature broccoli. Broccoli microgreens (harvested slightly later than sprouts) are also studied as a source of this precursor compound. Sulforaphane has been investigated in scientific literature for antioxidant properties — the research is ongoing and does not constitute a medical claim. See broccoli microgreens recipes.
Radish microgreens are in the brassica family alongside broccoli and are studied for their folate content and anthocyanin pigments (particularly in red radish varieties). Anthocyanins are the compounds responsible for the red-purple color seen in varieties like Rambo radish and are studied for their antioxidant properties. Flavor is sharp and peppery — closer to the mature radish than many other microgreen varieties. See radish microgreens recipes.
Pea shoots are harvested from pea plants at the early shoot stage and are one of the more substantial microgreen varieties in terms of bulk and stem thickness. They are a source of plant-based protein relative to other microgreens — legume-family plants generally contain higher protein than brassica or herb-family microgreens. They also contain measurable Vitamin C. Flavor is mild and sweet, making them one of the most broadly usable varieties. See pea shoot recipes.
Red and garnet amaranth microgreens are among the most visually striking varieties, with deep magenta stems and leaves that come from betalain and anthocyanin pigments. The Xiao et al. (2012) study measured garnet amaranth among the highest in Vitamin E concentration across the 25 varieties tested. Amaranth is also studied as a source of iron and beta-carotene (a precursor to Vitamin A). The intensity of color is generally understood as a proxy for pigment and phytonutrient density. See amaranth microgreens recipes.
Jump to recipes for the four varieties most referenced in microgreens nutrition research.
Fresh microgreens from our Manor, TX farm — available weekly for Austin delivery and pickup.
The comparison between microgreens and mature vegetables is frequently framed as microgreens being “more nutritious.” The more precise reading of the research is:
Some microgreens contain higher concentrations of select nutrients per gram of fresh weight.
Portion sizes of microgreens are typically much smaller than mature greens — a typical serving is 1–2 oz versus several cups of leafy greens.
Mature vegetables contribute fiber, bulk, and a broader range of nutrients that microgreens do not replace.
Microgreens are best understood as a nutrient-dense addition to a varied diet — not a substitute for whole vegetables and balanced meals.
The most practical approach is to use microgreens as a finishing ingredient on meals you already cook. Because they are added raw at the end, they require no preparation beyond rinsing. A consistent habit with any ingredient matters more than occasional high-volume consumption.
Top eggs, grain bowls, tacos, and sandwiches with a small handful before serving.
Add pea shoots or sunflower microgreens to smoothies for texture and mild flavor.
Use as a salad base for lighter lunches — store properly in a breathable container to keep them fresh; see the storage guide for tips.
Rotate varieties to get a broader nutrient profile across different crops.
For microgreens recipe ideas organized by crop, visit the recipes section. ChefPax also delivers a rotating variety of live trays weekly — see current availability.
Related guides
Research has found that some microgreens contain higher concentrations of certain vitamins and carotenoids per gram than their mature counterparts (Xiao et al., 2012). This reflects concentration at an early growth stage — it does not mean microgreens replace mature vegetables, which contribute fiber, bulk, and a wider nutrient range.
Studies have measured Vitamins C, E, K, and beta-carotene (a Vitamin A precursor) in various microgreen varieties. Specific levels vary significantly by crop, growing conditions, and harvest timing.
Sulforaphane is a naturally occurring compound formed when glucoraphanin (present in broccoli plants) is broken down by the enzyme myrosinase. Broccoli sprouts and microgreens are studied as a source of glucoraphanin. Sulforaphane has been investigated in scientific literature for its antioxidant properties — it is a research compound, not a supplement or treatment.
There is no established clinical dose for microgreens. They are whole foods — incorporating them regularly as part of a varied diet is a practical approach. Use them as a fresh finishing ingredient on meals you already prepare.
Fahey, J. W., Zhang, Y., & Talalay, P. (1997). Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proceedings of the National Academy of Sciences, 94(19), 10367–10372.
Xiao, Z., Lester, G. E., Luo, Y., & Wang, Q. (2012). Assessment of vitamin and carotenoid concentrations of emerging food products: Edible microgreens. Journal of Agricultural and Food Chemistry, 60(31), 7644–7651.
