Microgreens are young edible seedlings that are harvested when they are just 1-3 inches tall. These quick-growing plants are emerging as an important food source with numerous health benefits. Their nutrient density can be up to 40 times higher than that of their mature plant counterparts! While they may be small, they offer concentrated vitamins, minerals, and bioactive compounds that support immunity, digestion, heart health, and disease prevention. A scientific review published in 2024 compiled an extensive list of the most popular microgreens and their health benefits. Let’s take a look!

Amaranth Microgreens

Taste: Beet-like, earthy taste.

Color: Deep red leaves with vibrant pink stems.

Nutrients: Vitamin C, K, and phytosterols.

Health benefits: Amaranth microgreens, especially garnet amaranth, have been linked to the prevention of various types of cancer, as well as promoting cardiovascular health.

Days to Harvest: about 12-14 days

Beet Microgreens

Taste: Earthy and nutty

Color: Bright red leaves with white stems.

Nutrients: Three different B Vitamins (B1, B2, and B6), beta-carotene, folate, copper, iron, magnesium, manganese, potassium, and zinc.

Health benefits: Beet microgreens, specifically red beet microgreens, have been shown to prevent osteoporosis and cancer.

Days to Harvest: about 10-14 days

Broccoli Microgreens

Taste: Mild, crunchy, and slightly bitter.

Color: Vibrant green leaves with light pink stems.

Nutrients: Vitamin A, C, K, protein, and calcium.

Health benefits: Broccoli microgreens have been linked to lung and colon cancer prevention, improving bone health, improving digestive health, and have been shown to have antimicrobial properties.

Days to Harvest: about 8-12 days

Cabbage Microgreens

Taste: Mild, sweet, and earthy.

Color: Green or purple leaves with green stems

Nutrients: Vitamin A, C, E, beta-carotene, anthocyanin, and potassium.

Health benefits: Cabbage microgreens, specifically red cabbage microgreens, are known to improve eyesight, aid in digestion, and improve sleep quality.

Days to Harvest: about 8-12 days

Celery Microgreens

Taste: Sharp, distinct flavor.

Color: Green leaves and pale stems

Nutrients: Potassium, dietary fiber, vitamins A, B, C, and E, as well as minerals such as iron, magnesium, phosphorus, and calcium.

Health benefits: Celery microgreens are directly linked to improved digestion, supporting good sleep, enhancing bone density, and aiding in maintaining a healthy weight.

Days to Harvest: about 16-21 days

Cilantro Microgreens

Taste: Strong, citrusy-celery flavor similar to mature cilantro.

Color: Green-ish red leaves

Nutrients: Vitamin A, C, K, calcium, iron, phosphorus, lutein, and zeaxanthin.

Health benefits: Cilantro microgreens provide essential nutrients that are widely recognized for their benefits to bone, vision, and nervous system health.

Days to Harvest: about 18-21 days

Fenugreek Microgreens

Taste: Mild, spicy, bitter, and nutty.

Color: Dark green leaves with light green stems.

Nutrients: Vitamin C, protein, fiber, anthocyanins, potassium, iron, and flavonoids.

Health benefits: Fenugreek microgreens are known to control diabetes, improve heart health and digestion, and prevent cancers such as prostate cancer.

Days to Harvest: about 12-14 days

Kale Microgreens

Taste: Mild, verdant flavor.

Color: Dark green leaves.

Nutrients: Vitamin C, K, and protein.

Health benefits: Kale microgreens are good for your skin and have many anti-cancer properties.

Days to Harvest: about 10-12 days

Lemon Balm Microgreens

Taste: Strong citrus flavor with a lemony aroma.

Color: Solid green leaves and stems.

Nutrients: Vitamin C, E, K, carotenoids, magnesium, and potassium.

Health benefits: Lemon Balm microgreens are linked with improved sleep, promoting DNA integrity, antimicrobial, and anti-inflammatory properties.

Days to Harvest: about 14-16 days

Lettuce Microgreens

Taste: Lightly sweet.

Color: Bright green leaves and pale green stems.

Nutrients: Vitamin C, E, and K, as well as vital minerals like potassium, sulfur, phosphorus, calcium, and magnesium.

Health benefits: Lettuce microgreens have been shown to prevent inflammation, prevent cancer, and improve eye and heart health.

Days to Harvest: about 10-12 days

Melon Microgreens

Taste: Lightly sweet flavor, similar to cantaloupe.

Color: Large, deep green leaves.

Nutrients: Important antioxidants, vitamin C, beta-carotene, dietary fibers, potassium, zinc, cucurbitacin-B, and folic acid.

Health benefits: Melon microgreens have vital nutrients that aid in preventing cancer, reducing depression, preventing and treating dandruff, preventing ulcers, and improving overall immunity to bacteria and viruses.

Days to Harvest: about 12-14 days

Pea Microgreens

Taste: Sweet, mild, nutty, pea-like flavor.

Color: Yellowish-green leaves with light green stems.

Nutrients: High in vitamin A and C, also a good source of protein, folate, and fiber.

Health benefits: Regular consumption of pea microgreens is linked with improved immune system function, better eye health, blood sugar control, and the prevention of breast cancer.

Days to Harvest: about 12-14 days

Radish Microgreens

Taste: Earthy and mild flavor.

Color: Dark pink leaves with pale green stems.

Nutrients: Tocopherols, high in vitamins A, C, E, and K as well as beta-carotene, lutein, zeaxanthin, violaxanthin, and isothiocyanates.

Health benefits: Radish microgreens have nutrients hard to get elsewhere. Regular consumption has been shown to promote eye health, reduce the risk of heart disease, and prevent cancers such as lung and breast.

Days to Harvest: about 6-10 days

Sunflower Microgreens

Taste: Slightly sweet and nutty taste.

Color: Pale green leaves with white stems.

Nutrients: A good source of protein, calcium, iron, essential amino acids, vitamins A, B, C, D, and K, as well as folic acid and many trace minerals.

Health benefits: Sunflower microgreens have been linked to lower cholesterol, regulating hormones, and improving bone, teeth, and heart health.

Days to Harvest: about 10-12 days

Microgreens are slowly gaining in popularity, but not quickly enough in our opinion. The health benefits of various microgreens are irrefutable and numerous. It will be worth your time to try one (or twenty) and see which ones you can add to your diet, and enjoy it! I personally recommend sunflower and lettuce microgreens if you’re new to the scene. They are both mild in flavor and can easily be added to any dish to improve the nutrient density without altering the flavor too much. Your body and your mind will thank you! Microgreens are not only healthy for your body, but they are easy to grow and require very little time and tools. Check out a microgreens kit if you’re starting from scratch and slowly work your way up. You’ve got this!

Lara Wadsworth, True Leaf Market Writer

I am a native of Southwestern Michigan, where I currently reside. I love all things plants! After completing a Bachelor's Degree in Horticulture, I found a dream work-from-home job that allows me to share my passion. Now, I spend my days writing for TLM, playing with my dog, eating delicious food with my husband, and plotting my next landscape or gardening move. I believe everyone should get down and dirty in the soil now and then. Happy Gardening!