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!
What Are The Best Microgreens to Eat?
Most microgreens providepotassium, 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.
- Broccoli
- Watercress
- Red Cabbage
- Kale
- Spinach
- Sunflower
- Pea
- Radish
- Beet
- Cilantro
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
- Make a microgreens smoothie or protein shake.
- Garnish soup, pasta, and dips.
- Add to sandwiches and wraps for added texture.
- Jazz up your eggs or omelet.
- Toss them into salads.
Suggested Microgreen Food Pairings
| Food | Flavor Profile | Suggested Microgreen Pairing |
| Broccoli | Earthy | Salad, stir-fry, pizza, eggs |
| Watercress | Peppery | Soup, salad, sandwiches, fish |
| Red Cabbage | Sweet, slightly tangy | Coleslaw, burgers, tacos, sandwiches, roasted vegetables |
| Kale | Earthy, slightly bitter | Smoothies, stir-fries, stews |
| Spinach | Mild, earthy | Eggs, cheese, pasta, salads |
| Sunflower | Nutty | Yogurt, roasted vegetables, |
| Pea | Sweet | Stir-fry, salads, garnishes |
| Radish | Peppery | Avocado toast, deviled eggs, sandwiches, salads |
| Beet | Earthy, slightly sweet | Hummus, smoothies, roasted vegetables, salads |
| Cilantro | Fresh, citrusy | Tacos, burritos, guacamole, salsa, fish |
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.
Takeaways
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 theAge-Defying Dietitian’s blog!
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*Please note this blog post contains affiliate links. As an Amazon Associate, I earn a small commission from qualifying purchases.
Kathryn Piper RDN LD NBC-HWC
Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also certified through the Academy of Nutrition and Dietetics in Weight Management. She has 20+ years of nutrition experience working in a variety of healthcare settings. Her passion is to provide evidence-based nutrition information that supports vitality and longevity!
