Not all microgreens are created equal - each variety of these tiny greens has its own nutritional profile and unique benefits. In this article, we present a practical nutrient index of popular microgreens to help you choose the best ones for your health goals. Whether you're looking to boost your immune system, get more antioxidants, or increase your iron intake, there's a microgreen that fits the bill. We'll break down which microgreen varieties are highest in key vitamins and nutrients, and explain in clear terms how they can support your well-being.
By the end of this guide, you'll know exactly which microgreens to reach for to meet your personal nutrition needs - and how to enjoy them in everyday meals. Let's dive into the "supermarket" of microgreens and pick out the best of the bunch for you!
Why different microgreens have different strengths
Microgreens can come from virtually any edible plant - from broccoli to basil, from peas to amaranth. Because they come from different species (often different families of vegetables and herbs), their nutrient content can vary widely. Think about mature vegetables: a carrot is rich in beta-carotene, while spinach is famous for iron and calcium, and citrus fruits are packed with vitamin C. Similarly, a broccoli microgreen will have a different nutrient profile than a basil microgreen or a sunflower shoot. Each brings something unique to the table.
A landmark study by the USDA analyzing 25 varieties of microgreens found big variations in nutrient levels among them. For example, in that study red cabbage microgreens had the highest vitamin C content, whereas green daikon radish microgreens contained the most vitamin E. Popcorn shoot microgreens and golden pea tendrils were lower in some vitamins compared to spicier greens, but still had nutrient levels comparable to or higher than many fully grown vegetables. This means if you have specific nutritional goals - say, increasing your vitamin C intake - you can choose microgreen varieties known to excel in that area.
Below, we'll match common health goals or nutrient needs with the microgreen varieties best suited to meet them. Keep in mind that microgreens are usually eaten raw and in relatively small quantities (a handful at a time), so they're a great supplement to your diet for a nutrient boost, but they shouldn't be your sole source of any vitamin. Variety is key!
Which microgreen should you choose? A goal-based guide
Everyone's nutritional needs are a bit different. Maybe you're trying to get more iron because you're vegetarian, or you want extra antioxidants for overall wellness. In this section, we break down recommendations by nutrition goal. Consider it a microgreens "cheat sheet" for healthy eating:
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If you want to boost your immune system (Vitamin C): Go for red cabbage microgreens and broccoli microgreens. These Brassica-family micros are loaded with vitamin C, a crucial antioxidant for immune function and skin health. In a scientific analysis, red cabbage microgreens had the highest vitamin C concentration among 25 microgreen varieties tested. Just 100 grams of red cabbage microgreens provides around 147 mg of vitamin C - which is more than 1.5 times the vitamin C in an equivalent amount of orange! Broccoli microgreens are also rich in vitamin C (after all, mature broccoli is a good source too). Additionally, pea shoot microgreens (from green peas) can contribute vitamin C; one study found that various microgreens ranged from about 33 mg up to 80 mg of vitamin C per 100g fresh weight, with pea and bean microgreens on the higher end of that range. To put that in perspective, 80 mg is the daily recommended intake of vitamin C for an adult. Tip: Enjoy vitamin C-rich microgreens fresh on top of meals or in salads to maximize the vitamin content (vitamin C can degrade with heat).
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If you're looking for anti-aging and skin health benefits (Vitamin E and antioxidants): Try green daikon radish microgreens and sunflower microgreens. Vitamin E is a fat-soluble antioxidant that helps protect your skin and cells from oxidative damage. Green daikon radish microgreens have been identified as especially high in vitamin E - in the USDA study, they topped the chart for vitamin E content. Sunflower shoot microgreens (those tender, nutty-tasting greens grown from sunflower seeds) are another great pick: sunflower seeds are famously rich in vitamin E, and their microgreens carry some of that benefit forward. In addition, sunflower microgreens provide healthy fats (from the seed's energy stores) which can help you absorb fat-soluble vitamins like E and K. Fun fact: Red cabbage microgreens also shine here - they contained over 40 times the vitamin E of mature red cabbage in one analysis, though absolute amounts of vitamin E in microgreens are smaller compared to vitamin C. To get the most skin benefits, include a mix of these microgreens. They also supply other antioxidants (like flavonoids in radish micros) that contribute to healthy, youthful skin.
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If you want healthy eyes and vision (Carotenoids like beta-carotene and lutein): Choose carrot microgreens, kale microgreens, or basil microgreens. These are packed with carotenoids - the pigments that give carrots and leafy greens their orange or dark green colors, and which the body can convert into vitamin A. Vitamin A and related carotenoids (like lutein and zeaxanthin) are crucial for eye health, helping prevent night blindness and protecting the retina from damage. Kale microgreens, for instance, have been found to contain abundant levels of beta-carotene and lutein (even more so than mature kale in some cases, due to concentration). Carrot microgreens (if you grow or buy those) naturally contain beta-carotene since carrots are a top source. Basil and other herb microgreens often have high levels of carotenoids as well, plus they bring a lot of flavor. In the USDA's microgreen nutrient study, many microgreens showed higher beta-carotene content than expected; for example, cabbage microgreens had about 11.5 mg/100g of beta-carotene, providing a hefty dose of provitamin A. Tip: To maximize absorption of carotenoids from microgreens, eat them with a little healthy fat (such as olive oil in a dressing or avocado in a salad) since carotenoids are fat-soluble.
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If you need stronger bones and better heart health (Vitamin K and calcium): Pick red cabbage microgreens, kale microgreens, or amaranth microgreens. Vitamin K1 (phylloquinone) is abundant in many Brassica microgreens like red cabbage and kale. Vitamin K is known for its role in blood clotting and, importantly, in helping calcium bind to bones, thereby strengthening bone health. Red cabbage microgreens are an excellent source - containing around 2.8 µg of vitamin K per gram. That means a typical handful (say 30 g) could give you roughly 84 µg of vitamin K, which is a substantial portion of the daily requirement (the RDA for adults is about 90-120 µg). In fact, 100 g of red cabbage microgreens could pack over 200% of the daily Vitamin K requirement, though 100 g is a big serving. Kale microgreens similarly provide lots of vitamin K (kale is known as a vitamin K powerhouse in its mature form, and the micro version retains that quality). As for calcium, some microgreens can contribute there too - notably sunflower microgreens. A recent nutritional profile of six microgreen species found sunflower microgreens had the highest calcium levels among them (about 148 mg per 100g FW, which is decent for a green vegetable). While you'd likely eat less than 100g at a time, every bit helps for bone health. Combine vitamin K-rich micros with calcium-rich micros (and don't forget Vitamin D from other sources) to cover the bases for bone support. And here's a bonus: Vitamin K also helps prevent calcification of arteries (keeping them flexible), so getting enough K from microgreens might support heart health by keeping your blood vessels in good shape.
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If you're aiming for better heart health and lower cholesterol (antioxidants & fiber): Load up on red cabbage microgreens and purple radish microgreens. These deeply colored microgreens are rich in anthocyanins and polyphenols, which are antioxidants known to benefit cardiovascular health. Anthocyanins (the pigments giving red, purple, or blue colors to plants) can help reduce inflammation and improve cholesterol profiles. Red cabbage microgreens in particular have garnered attention for heart health - they contain anthocyanins and glucosinolates, and as highlighted in research, they helped lower LDL cholesterol in animal studies. Purple or reddish radish microgreens (like Rambo radish or China Rose radish varieties) also contain anthocyanins and have a spicy compound called sulforaphene (not to be confused with sulforaphane from broccoli) which may help improve circulation. While microgreens are tender, they still have some fiber (especially if you eat the stems and leaves) - fiber is another friend to the heart, helping reduce cholesterol levels over time. So for a heart-healthy salad, think colorful: a mix of red cabbage, radish, and perhaps beet microgreens will deliver a spectrum of heart-friendly compounds. Bonus: Many of these same microgreens (cabbage, radish, beet) are rich in nitrates and potassium which can help maintain healthy blood pressure.
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If you want to support detoxification and cancer prevention (glucosinolates & sulforaphane): Choose broccoli microgreens, kale microgreens, or mustard microgreens. These are all cruciferous vegetables at the microgreen stage, and they are prized for containing glucosinolates - compounds that convert into isothiocyanates like sulforaphane when you chew them. Broccoli microgreens are often singled out as a top choice here. Studies show that broccoli microgreens (and sprouts) can contain exceptionally high levels of glucoraphanin (the precursor to sulforaphane) - potentially 10 to 100 times higher sulforaphane potential compared to mature broccoli heads. Sulforaphane is a powerful molecule that activates the body's detox enzymes and has anti-cancer and anti-inflammatory effects. By eating broccoli microgreens, you're essentially getting a concentrated dose of those protective compounds. Kale and mustard microgreens offer similar benefits, as they belong to the same Brassica family. Mustard microgreens also add a wasabi-like zing, indicating those pungent glucosinolates. If your goal is to support your body's natural detox pathways and potentially reduce cancer risk, including a small pile of these spicy microgreens in your diet regularly is a smart strategy. For example, toss broccoli microgreens into a smoothie or on your avocado toast for an easy sulforaphane boost. (A quick tip: Eat these microgreens raw or lightly steamed - excessive heat can destroy the myrosinase enzyme needed to form sulforaphane.)
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If you need more plant protein and iron (for energy and muscle support): Go with pea shoot microgreens, sunflower microgreens, and lentil microgreens (if available). While microgreens are mostly celebrated for vitamins, some are decent sources of plant protein and minerals. Pea shoots (the young tendrils of peas) are not only crisp and tasty, they also contain a good amount of protein for a green vegetable. Many growers love pea microgreens for this reason - they're more substantial. Sunflower microgreens, grown from nutrient-rich sunflower seeds, also carry protein and a spectrum of amino acids, as well as iron and magnesium. In one comparative study, microgreens had a higher percentage of protein by dry weight than their mature equivalents - for example, tropical spinach microgreens had about 32% protein (dry weight) vs 25% in the mature leaves. This suggests microgreens hold onto a lot of the seed's protein as they grow. Iron is another component to consider: microgreens won't hit the levels of, say, red meat or legumes, but some varieties do contain useful iron. Broccoli microgreens, for instance, were noted to be high in iron in a 2025 nutritional analysis (among six types tested, broccoli micros had one of the top iron contents along with black radish). Bean-based microgreens (like adzuki bean or mung bean micros) can also provide iron and protein. If you're vegetarian or vegan, adding these microgreens to meals can help bump up your iron intake - just remember to pair them with vitamin C-rich foods (which microgreens conveniently also have!) to enhance iron absorption.
Of course, microgreens are not a replacement for larger servings of vegetables, legumes, or other protein sources, but they can complement your diet. You might think of them as tiny "nutrition boosters" targeted to specific needs.
Putting it all together: Mix and match
The beauty of microgreens is how easy it is to mix and match them. You don't have to choose just one variety - in fact, combining different microgreens can give you a more balanced nutritional intake, not to mention a range of flavors and textures. For example:
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Make an energy salad with pea shoots (for protein and iron), red cabbage microgreens (for vitamin C and K), and sunflower microgreens (for vitamin E and calcium). Throw in some citrus slices and nuts, and you have a bowl that covers many bases.
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Top your morning omelet with a micronutrient medley: broccoli microgreens (detox and vitamin C), radish microgreens (vitamin E and antioxidants), and basil microgreens (carotenoids and flavor). This not only adds a nutritional punch but also makes your breakfast look gourmet.
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Blend a superfood smoothie with a handful of kale or broccoli microgreens (for sulforaphane and carotenoids), a handful of spinach or amaranth microgreens (for iron and magnesium), some fruit, and yogurt. The microgreens will disappear into the taste of the smoothie but leave their nutrients behind.
Remember that taste matters too - you're more likely to eat what you enjoy. Fortunately, microgreens run the gamut from mild (like lettuce or sunflower) to tangy (sorrel), spicy (radish, mustard), or herbaceous (cilantro, basil). Feel free to choose varieties you find delicious as much as those with specific nutrients. When you enjoy eating them, you'll get those benefits more often!
Internal links and next steps
Ready to experiment with nutrient-rich microgreens? Check out our Deliseeds Microgreens Variety Packs, which bundle complementary microgreen seeds - for instance, an Antioxidant Mix (including broccoli and radish) or an Energy Boost Mix (with pea and sunflower). These mixes are designed to give you a spread of nutrients in one sowing. Visit our product pages for Broccoli Microgreens Seeds, Red Cabbage Microgreens Seeds, Pea Shoot Seeds, and more to get started with the varieties mentioned above.
For further reading, see our Growing Advice section, including "Ultimate Beginner's Guide to Growing Microgreens" - so you can cultivate these super-nutritious greens right at home. With the right selection of microgreens, tailored to your health goals, you'll be on your way to a more nutrient-packed diet with minimal effort and maximum flavor. Enjoy your journey through the microgreens nutrient index!