Microgreens are a fun and simple way to grow nutritious food in your home at any time of year. They are vegetables, herbs, or edible flowers that are harvested while still in their seedling stage. Although small, microgreens pack a hefty load of essential nutrients and add fresh flavor to salads, sandwiches and wraps, stir-fries, omelets, smoothies, and even pizza.
Microgreens have been cultivated and consumed for decades, but they’ve become more popular in the last 10 years among foodies, healthy eaters, and gardeners. In fact, they are one of the fast-growing categories in the grocery store, with sales of microgreens in the United States reaching an estimated $1.74 billion in 2024. Their rise in popularity can be attributed to increasing awareness of the link between food choices and health, to interest in more sustainable food production, and to adventurous chefs looking for new and exciting ingredients.
While sprouts and microgreens seem similar, they have critical differences. Sprouts are commonly germinated in water and the seeds are rinsed once or twice a day to prevent mold from colonizing them. Sprouts grow quickly and are harvested in about four to six days. They have a little fiber and nutrients. Microgreens, on the other hand, are germinated in soilless seed-starting mix and are ready to eat one to three weeks after germination, depending on the variety. Because microgreens are more mature than sprouts, they are more nutritious and more flavorful.
Why Grow Microgreens?
These immature vegetable shoots are easy to grow indoors on a bright windowsill. All you need is a seed-starting tray, light planting medium, and seeds. Among the most popular crops to grow as microgreens are arugula, basil, beets, broccoli, kale, mustard, radishes, and sunflowers.
A study by scientists at the University of Maryland and the USDA found that microgreens contain four to 40 times more nutrients than their mature counterparts. A researcher in the Penn State plant sciences department and others evaluated the nutrient content of 17 different types of microgreens and concluded that they can be valuable sources of potassium, calcium, zinc, and iron.
Each type of microgreen supplies you with valuable and unique nutrients. Beet microgreens, for example, are especially rich in vitamins A, C, K, iron, magnesium, and potassium. They also contain betalains, potent antioxidants that support heart health and boost immunity. Broccoli provides you with those same key vitamins and minerals, along with sulforaphane, a compound that neutralizes toxins and calms inflammation in your body. Some studies have shown that sulforaphane blocks mutations in DNA that lead to cancer. Broccoli microgreens have a higher concentration of sulforaphane than mature broccoli does.
Best Microgreens to Grow
The beauty and simplicity of microgreens is that you can really grow any of them at home with the proper growing conditions. Choosing plants for microgreens is up to your preferences. However, if you’re looking for recommendations for which microgreens to grow at home, there are some specific vegetables and herbs that yield the best results.
Here are 10 great crops to try growing as microgreens:
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‘Dwarf Blue Curled Vates’ Kale
Kale is one of our favorite crops to make into a microgreen because it germinates quickly and has a robust flavor when harvested. Perfect in its small nature, ‘Dwarf Blue Curled Vates’ kale is delicious sprinkled on pasta or savory avocado toast. -
‘Red Russian’ Kale
Another notable kale is Burpee’s heirloom ‘Red Russian’ kale. This kale is sure to impress you with its tender leaf and cool, crisp flavor. With its stunning purplish-red color, ‘Red Russian’ makes an unforgettable garnish. -
‘Mizuna’ Mustard
With its punchy flavor and “peppery zing,” ‘Mizuna’ microgreens make a tasty topper to any salad, stir fry or sandwich. Harvest them in as few as 7 days from sowing! -
‘Salad Delight’ Cabbage
‘Salad Delight’ microgreens enhance the nutrition of any meal they are in! Enriched with beta carotene, an essential antioxidant, and an abundance of vitamins such as C and E, young cabbage seedlings give your daily diet a healthy boost. -
‘Purple Vienna’ Kohlrabi
Not only are ‘Purple Vienna’ kohlrabi microgreens delicious and unique in color, but they also pack a plethora of vitamins in their tiny figure. Kohlrabi microgreens are an excellent source for essential vitamins such as vitamins A and C. -
‘Konan Hybrid’ Kohlrabi
One kohlrabi just wasn’t enough. ‘Konan Hybrid’ kohlrabi microgreens are similarly packed with necessary elements for a well-balanced diet, including calcium, potassium and copper. They’re also a great source of fiber! -
‘Spicy Mix’ Mesclun
Add some “spice” to your life with ‘Spicy Mix’ mesclun microgreens! Not only will these little guys add immense flavor to anything you pair them with, but they will also look colorful and delicious on any plate. -
‘Calypso’ Cilantro
Who said herbs could be microgreens? We did! ‘Calypso’ cilantro microgreens pack loads of flavor in any dish you put them in. Pair these tiny powerhouses with salsa, tacos or any dish that needs an extra kick of cilantro flavor. -
‘Garden Sweet’ Pea
From harvest to plate, 'Garden Sweet' pea shoots are a treat. With their delectable flavor, they are excellent on sandwiches or even sauteed alone for a dinner side. - ‘Burpee White’ Radish Typically, radishes are grown to eat the edible root of the plant. Lucky for you, ‘Burpee White’ radishes are delicious both in their older stages of life as well as in their young stages. Radish microgreens are special because they are a great source of fiber, certain essential vitamins, and carbohydrates.