How Much Microgreens to Eat Per Day | How Many Microgreens Daily

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Microgreens are the new health food craze. They can be found at any grocery store and are being introduced into recipes in innovative ways. But how much microgreens to eat per day? And what about their benefits?

In this article, we will answer that and if you can eat microgreens daily.

How Much Microgreens to Eat per Day?

It is recommended to eat at least 5 to 10 servings of microgreens per day. The recommended amount is one cup. One serving of microgreens is one cup or 75 grams. In the case of starchy vegetables, the serving size is half a cup, and for leafy vegetables, the serving size is one full cup.

There is no fixed serving size but generally, a cup is a good measure for one serving of vegetables. It is recommended to have at least two to three cups of vegetables. It is good to have a similar serving of microgreens as well.

What Is a Serving Size of Microgreens?

One serving of microgreens is one cup or roughly 75 grams of microgreens by weight. Microgreens mostly consist of cotyledons and one set of true leaves which are roughly the same as leafy vegetables. One serving of leafy vegetables like spinach or kale is one cup and the same serving size also applies to microgreens.

How Many Microgreens Should You Eat per Day?

It is recommended to eat at least 5 to 10 servings of microgreens per day. While there is no upper limit on how much you can consume, one or two servings of microgreens as part of your daily diet can make it complete.

Can You Just Eat Microgreens?

Yes, you can eat just microgreens as part of your diet but it may not be a balanced diet. If you are eating microgreens to move away from vegetables, then it is ok. Microgreens have more nutrients in them compared to full-grown vegetables.

But microgreens may not provide you with the recommended amount of macros, that is carbohydrates, proteins, and fats.

A diet that also has microgreens as part of it is healthier and nutritional compared to a diet of only microgreens.

What Are the Healthiest Microgreens to Eat?

Microgreens, the young seedlings of vegetables and herbs, are not just a culinary trend but a powerhouse of nutrition in the form of vitamins and minerals. Some of the healthiest microgreens to eat are kale, broccoli, radish, spinach, and arugula.

Kale Microgreens

  • High in vitamins A, C, and K.
  • Rich in calcium, magnesium, and iron.
  • Supports bone and muscle health.

Radish Microgreens

  • Contains antioxidants.
  • May reduce the risk of chronic diseases.
  • Supports heart health.
  • High in vitamin C, essential for immune system support (from radish microgreens).

Broccoli Microgreens

  • Packed with essential vitamins and minerals.
  • Contains antioxidants that may prevent cancer.
  • Supports cognitive function.
  • Rich in sulforaphane, known for its cancer-fighting properties (from broccoli microgreens).

Sunflower Microgreens

  • Rich in nutrients, including antioxidants.
  • May reduce chronic inflammation.
  • Benefits the immune system.
  • Offers a balanced blend of essential fatty acids, vitamins E and B (from sunflower microgreens).

Beets Microgreens

  • Contains antioxidants that fight inflammation.
  • Supports heart health.
  • Rich in vitamins and minerals.

Peas Microgreens

  • High in vitamins and minerals.
  • Supports bone and muscle health.
  • Contains antioxidants.
  • High in protein and fiber, excellent for digestive health (from pea shoots).

Spinach Microgreens

  • Rich in vitamins A, C, and K.
  • Contains antioxidants that may reduce the risk of chronic diseases.
  • Supports heart health.

Arugula Microgreens

  • Packed with essential vitamins and minerals.
  • Contains antioxidants.
  • Supports cognitive function.

Mustard Microgreens

  • High in vitamins A, C, and K.
  • Contains antioxidants that may prevent cancer.
  • Supports heart health.

Mizuna Microgreens

  • High in antioxidants, beneficial for reducing inflammation and oxidative stress.
  • Contains vitamins A, C, and K, supporting immune health, vision, and blood clotting.
  • Rich in iron and folate, essential for red blood cell formation and DNA synthesis.
  • Offers a peppery flavor, adding a unique taste to salads and dishes.

Cilantro Microgreens

  • Rich in Vitamins: They contain a notable amount of various vitamins including A, B-Complex, C, E, and K.
    • Vitamin A: Provides 37.44% of the daily value.
    • Vitamin C: About 30% of the daily value.
    • Vitamin E: Approximately 16.67% of the daily value.
    • Vitamin K: A significant source with 258.33% of the daily value.
  • Minerals: They are a source of several essential minerals such as calcium, iron, potassium, zinc, copper, magnesium, and manganese.
    • Calcium: Supports bone development.
    • Iron: Contributes to the health of your vision and helps to lower blood sugar.
    • Potassium: Around 11.09% of the daily value.
    • Copper: Provides about 25% of the daily value.
    • Magnesium and Manganese: Essential for various bodily functions.
  • Dietary Fiber: Moderate content, around 10.00% of the daily value.
  • Antioxidants: Contains antioxidants that help to protect against inflammation and oxidative stress.
  • Flavor Profile: Mild and sweet, best suited for raw preparations like garnishing

Nutritional Profile of Various Microgreens

Nutritional Profile of Various Microgreens giving their vitamins and minerals nutrient value for a serving size of 100 grams.
Microgreens Vitamin A (µg) Vitamin C (mg) Vitamin E (mg) Vitamin K (µg)
Mustard 136.0 (17%) 9.9 (12%) 0.45 (3%) 30.45 (29%)
Mizuna 376.0 (47%) 19.8 (24%) 105.0 (>100%)
Spinach 283.0 (35.38%) 26.5 (32.12%)
Pea 344.0 (43%) 36.3 (44%) 22.05 (21%)
Beet 280.8 (35.1%) 27.47 (33.3%) 1.5 (10.0%) 349.97 (333.3%)
Sunflower 140.0 (17.5%) 2.25 (15%) 52.5 (50%)
Broccoli 240.0 (30%) 49.5 (60%) 24.0 (160%) 3.15 (3%)
Radish 64.0 (8%) 3.75 (25%)
Kale 214.24 (26.78%) 85.62 (103.78%) 341.25 (325%)
Arugula 136.0 (17%) 9.9 (12%) 0.45 (3%) 30.45 (29%)

Is It Safe to Eat Raw Microgreens?

Eating microgreens is generally safe, though it comes with a small risk of food poisoning if they’re not grown, handled, and processed correctly.

Microgreens undergo a process called “activation,” where seeds are soaked in room temperature water for 24-48 hours before being planted in soil or a hydroponic system.

This sprouting stage can create ideal conditions for bacteria growth, including harmful strains like Salmonella. However, microgreens are typically grown in cleaner environments than sprouts, significantly reducing the risk of illness.

Despite this, it’s crucial to wash microgreens thoroughly before consumption to eliminate any remaining bacteria. Also, exercising caution in selecting the types of plants to grow as microgreens is advisable.

Proper handling and hygiene practices are key to enjoying the health benefits of raw microgreens safely.

Can Too Many Microgreens Make You Sick?

In all honesty, you cannot eat too many microgreens in a day. Even though microgreens are packed with nutrients like minerals and vitamins, it is extremely unlikely that you can fall sick due to a vitamin or mineral overdose due to consuming too many microgreens.

If you are just starting out, ensure that you are eating no more than seven servings of microgreens for the day.

As you slowly get used to it, you can increase your microgreen consumption.

Can You Eat Microgreen Roots?

Yes, you can safely eat microgreen roots if they have been washed properly. If the microgreens have been grown in the soil then there can be a risk of foodborne illness due to contamination from the soil. It is advisable to cut the microgreens above the root level. But if you want to consume the roots as well, then wash them thoroughly.

The roots of the microgreen plant are just as nutrient-dense as the leaves but they don’t have an overpowering flavor as some root vegetables can. They taste slightly sweet with a hint of earthy pepperiness to them.

What Is the Best Way to Eat Microgreens?

Microgreens are best eaten raw. They can be added to salads, soups, and sandwiches for a nutrient boost or used as an edible garnish on the plate. The flavor of microgreen doesn’t hold up well when they are cooked so it is suggested that you eat them raw instead.

Microgreens can be blended in your juices or smoothies, stir-fried or added to fried rice dishes, can also be added as fillings in sandwiches or burgers or you can consume them raw.

Can Microgreens Replace Vegetables?

Some people might be wondering if they can switch regular vegetables with microgreens. The answer is yes! Microgreens have all the same nutrients as regular vegetables, and sometimes even more. So adding a few servings of microgreens to your diet each day is a great way to improve your health!

Mature vegetables have more fiber and starch in them compared to microgreens. So they naturally also have more calories for the same serving when compared to microgreens. But microgreens have higher nutrients compared to vegetables.

Benefits Of Growing Microgreens

Growing microgreens offers a range of benefits that extend from nutritional advantages to environmental sustainability. These tiny yet mighty plants are not only a powerhouse of nutrients but also a convenient and eco-friendly addition to modern diets. Here are some key benefits:

  1. Nutrient-Rich: Microgreens are densely packed with vitamins, minerals, and antioxidants, often containing higher nutrient levels than their mature plant counterparts. Regular consumption can contribute significantly to daily nutritional needs.
  2. Space-Efficient: They require very little space to grow, making them ideal for urban dwellers or those with limited gardening space. A small windowsill or balcony is sufficient to cultivate a variety of microgreens.
  3. Fast Growing: One of the most appealing aspects of microgreens is their rapid growth cycle. Many varieties are ready to harvest within 1-2 weeks, providing a quick turnaround from seed to plate.
  4. Year-Round Availability: Microgreens can be grown indoors throughout the year, ensuring a constant supply of fresh greens regardless of the season.
  5. Environmental Benefits: Growing your own microgreens reduces the carbon footprint associated with transporting salad greens from farm to table. It also minimizes the need for packaging, further reducing environmental impact.
  6. Educational Value: For families with children, growing microgreens can be an educational tool, teaching kids about plants, nutrition, and the importance of sustainable practices.
  7. Culinary Versatility: Microgreens add flavor, texture, and color to a variety of dishes, from salads and sandwiches to soups and smoothies, enhancing both the nutritional value and visual appeal of meals.
  8. Therapeutic Activity: The act of growing and caring for plants has been shown to have therapeutic and mental health benefits, providing a sense of accomplishment and stress relief.

Incorporating the practice of growing microgreens into your routine can thus be a small step towards a healthier, more sustainable lifestyle.

Conclusion

How much microgreens to eat per day solely depends on how many servings of vegetables you are currently eating. It is recommended to eat at least 5 to 10 servings of microgreens per day.

Consuming microgreens is a great way to get your daily dose of vegetables and nutrients. If you want to optimize the benefits, we recommend eating at least 5 different microgreen servings per day.

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