What Are the Best Microgreens to Eat?

October 4, 2025 •

4 min read

Microgreens can contain up to 40 times more nutrients than their mature counterparts. Whether you're a beginner grower or a culinary enthusiast, knowing what are the best microgreens to eat is key to unlocking a powerful boost of vitamins, minerals, and flavor. These tiny plants offer immense health benefits and culinary versatility for salads, sandwiches, and more.

Quick Summary

This guide covers the top microgreens to eat based on flavor, nutritional value, and ease of growing. Discover mild options like broccoli, sweet pea shoots, and spicy radish, along with how to incorporate them into your meals for optimal health benefits and flavor.

Key Points

Nutrient-Dense Superfoods: Microgreens offer a high concentration of vitamins, minerals, and antioxidants compared to mature vegetables.
Choose by Flavor Profile: Select mild microgreens like broccoli or pea shoots for subtle taste, or opt for spicy varieties like radish and arugula for a zesty kick.
Easy for Beginners: Varieties like broccoli, radish, and pea shoots are among the easiest and fastest to grow at home, making them ideal for new gardeners.
Versatile Culinary Ingredient: Microgreens can be used fresh in salads, sandwiches, smoothies, and as a garnish to add flavor, color, and nutrition.
Supports Overall Health: Rich in vitamins, minerals, and beneficial compounds, microgreens can help boost immunity, support heart health, and aid detoxification.
Higher Nutritional Levels: Studies indicate microgreens often contain significantly higher levels of nutrients, like vitamins and polyphenols, than their mature counterparts.
Year-Round Freshness: Growing microgreens indoors provides a consistent source of fresh, nutrient-packed greens regardless of the season.

What Are Microgreens and Why Should You Eat Them?

Microgreens are young vegetable and herb seedlings harvested shortly after their first true leaves appear. Not to be confused with sprouts, which are simply germinated seeds, microgreens are grown in soil and require light to develop vibrant color and flavor. This growing process results in a high concentration of nutrients, often exceeding that of their mature vegetable form. Their intense, aromatic flavors add a gourmet touch to any dish, while their rich antioxidant content supports overall wellness. By incorporating microgreens into your diet, you can easily boost your intake of vitamins A, C, E, and K, as well as essential minerals like iron, zinc, and potassium.

Top Microgreens for Flavor and Nutrition

When selecting the best microgreens to eat, consider both their nutritional profile and taste characteristics. Some varieties are known for their mildness, while others pack a spicy or nutty punch.

For the Mild-Mannered Palate

For those who prefer a more subtle flavor, these microgreens are an excellent choice:

Broccoli: One of the easiest to grow, broccoli microgreens offer a mild, delicate cabbage-like flavor. They are exceptionally high in sulforaphane, a powerful compound known for its anti-inflammatory and cancer-preventive properties.
Sunflower: With a nutty, slightly sweet taste and a delightful crunch, sunflower microgreens are a crowd-pleaser. They are a complete protein source, containing all essential amino acids, along with high levels of vitamin E and zinc.
Pea Shoots: Harvested from pea seeds, these microgreens have a fresh, sweet flavor similar to a snow pea. They offer a satisfying crunch and are rich in vitamins A, C, and K, as well as folate.

For a Spicy Kick

If you're looking to add some zing to your food, consider these options:

Radish: These are among the fastest-growing microgreens and deliver a peppery, spicy flavor similar to mature radishes. Varieties like 'Daikon' and 'Red Rambo' add a vibrant color and a sharp, zesty taste.
Arugula: For a peppery, nutty flavor in a fraction of the time it takes to grow mature leaves, arugula microgreens are an ideal choice. They add a sophisticated flavor to salads, sandwiches, and pizzas.
Mustard: Known for their distinctly hot and zesty flavor, mustard microgreens are perfect for those who enjoy a bold taste. They are also high in antioxidants.

For Earthy and Herbal Notes

Some microgreens are perfect for adding deep, savory, or herbal flavors:

Beet: Beet microgreens provide an earthy flavor, reminiscent of their root vegetable counterpart, and offer stunning red and pink hues. They are rich in vitamins A and E, as well as antioxidants.
Cilantro: These microgreens offer the same fresh, summery, and citrusy flavor as mature cilantro, but in a more concentrated form. They are noted for their high antioxidant content and potential for detoxifying heavy metals.
Basil: Italian basil microgreens deliver a highly aromatic and classic basil flavor. They can be grown year-round indoors and add a vibrant, summery taste to many dishes.

Comparison Table: Popular Microgreens


Microgreen	Flavor Profile	Key Nutrients	Ease of Growing	Best For
Broccoli	Mild, cabbage-like	Sulforaphane, Vitamin C & K	Easy	Smoothies, salads, garnishes
Radish	Spicy, peppery	Vitamins A, C & K, antioxidants	Very Easy/Fast	Salads, sandwiches, garnishes
Pea Shoots	Sweet, crunchy, fresh	Vitamins A, C & K, folate, iron	Easy	Salads, stir-fries, garnishes
Sunflower	Nutty, crunchy	Vitamin E, zinc, protein	Easy	Salads, sandwiches, wraps
Arugula	Peppery, nutty	Vitamins A & C, calcium, iron	Easy/Fast	Salads, sandwiches, pizza toppings
Beet	Earthy	Vitamins A & E, antioxidants	Medium	Salads, visual garnish

How to Incorporate Microgreens into Your Meals

Microgreens are a versatile ingredient that can elevate almost any meal. Their tender texture and intense flavor are best preserved when added fresh and uncooked. However, some heartier varieties can be wilted slightly.

Salads: Use a variety of microgreens as the primary base for a nutrient-packed salad, or sprinkle them on top of a larger salad for extra flavor and visual appeal.
Sandwiches and Wraps: Replace traditional lettuce with microgreens for a burst of flavor and nutrition. Peppery radish or nutty sunflower shoots work particularly well.
Garnishes: A sprinkle of microgreens can transform a simple dish into a gourmet creation. Use them to top soups, eggs, avocado toast, and roasted vegetables.
Smoothies and Juices: Blend milder microgreens like broccoli or kale into your morning smoothie for an effortless nutritional boost.
Pestos: Substitute or combine traditional basil with other microgreens to create a unique and flavorful pesto for pasta or spreads.

Conclusion

Choosing the best microgreens to eat depends largely on your flavor preferences and nutritional goals. From the versatile mildness of broccoli and pea shoots to the zesty kick of radish and arugula, there is a microgreen for every palate. Their concentrated nutrient content and ease of growth make them a worthy addition to any diet. By incorporating these tiny superfoods into your daily meals, you can enjoy a fresh, flavorful, and healthy culinary adventure. Start with easy-to-grow varieties like broccoli or radish, and you'll be reaping the benefits in no time.

For more detailed nutritional information and growing tips, you can explore resources like Healthline's guide to microgreens(https://www.healthline.com/nutrition/microgreens).

Frequently Asked Questions

While most microgreens are highly nutritious, red cabbage is considered one of the healthiest, boasting some of the highest levels of ascorbic acid, carotenoids, and vitamin K. Broccoli microgreens are also exceptionally healthy due to their high sulforaphane content.

Research suggests that microgreens can contain significantly higher concentrations of vitamins, minerals, and antioxidants than their mature counterparts, though the exact amount varies by species and growing conditions. This makes them an incredibly nutrient-dense food source.

Beginner-friendly microgreens include radish, broccoli, and pea shoots. They germinate and grow quickly, are relatively forgiving, and don't require special equipment, making them perfect for first-time growers.

No, microgreens are typically eaten raw to preserve their delicate texture, vibrant color, and maximum nutritional value. They are perfect for garnishes, salads, and sandwiches, and should be added at the end of cooking to warm dishes.

Sunflower microgreens have a pleasant, slightly nutty flavor and a satisfying, crunchy texture. They are a versatile and popular microgreen used in salads, sandwiches, and as a protein-rich snack.

No, you should only grow microgreens from seeds intended for microgreen production or certified organic seeds from edible plants. Some plants are toxic when consumed in their seedling stage, so it is important to buy from a reputable source.

No, microgreens and sprouts are not the same. Sprouts are germinated seeds typically grown in water, while microgreens are grown in soil and harvested after their first true leaves appear, developing more flavor and color.