Nutrition

Broccoli —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~35 kcal

Protein~2.6 g

Carbohydrates~6.0 g

Fiber~2.0 g

Fat~0.4 g

Vitamin C~100–130 mg

Vitamin A (RAE)~160 µg

Vitamin K~120 µg

Folate (B9)~60 µg

Calcium~50 mg

Iron~0.7 mg

Potassium~350 mg

Magnesium~20 mg

Sulforaphane High levels

Green Mustard —

Nutrient Approximate Value per 100g (fresh microgreens)

Energy~30–35 kcal

Protein~3–3.5 g

Total Fat~0.5 g

Carbohydrate~4–5 g

Fiber~2 g

Vitamin C~70–100 mg

Vitamin A (as beta-carotene)~5000–7000 µg

Vitamin K~200–250 µg

Vitamin E~2–3 mg

Calcium~120–150 mg

Iron~2–3 mg

Magnesium~50–70 mg

Potassium~400–500 mg

Phosphorus~50–80 mg

Zinc~0.5–0.8 mg

Lutein + Zeaxanthin~7000–9000 µg

Peas —

Nutrient Approximate Value per 100g (fresh microgreens)

Energy~40 kcal

Protein~3.5–5 g

Total Fat~0.4–0.6 g

Carbohydrate~7–8 g

Fiber~3–4 g

Vitamin C~40–50 mg

Vitamin A (as beta-carotene)~4000–5000 µg

Vitamin K~200–250 µg

Vitamin E~1.5–2.5 mg

Calcium~50–60 mg

Iron~2–2.5 mg

Magnesium~50–60 mg

Potassium~250–300 mg

Phosphorus~80–90 mg

Zinc~0.5–0.6 mg

Lutein + Zeaxanthin~3500–5000 µg

Salad Mix —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~35–45 kcal

Protein~3.0 g

Carbohydrates~5.5–7.0 g

Fiber~2.0–2.5 g

Fat~0.5 g

Vitamin C~70–120 mg

Vitamin A (RAE)~300–500 µg

Vitamin K~200–400 µg

Folate (B9)~70–100 µg

Calcium~70–120 mg

Iron~1.0–2.0 mg

Potassium~400–600 mg

Magnesium~30–50 mg

Antioxidants High (varied types)

Purple Radish —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~35–45 kcal

Protein~2.5–3.5 g

Carbohydrates~5.5–7.0 g

Fiber~2.0 g

Fat~0.4 g

Vitamin C~70–100 mg

Vitamin A (RAE)~300 µg

Vitamin K~250–350 µg'

Folate (B9)~80 µg

Calcium~100 mg

Iron~1.5–2.0 mg

Potassium~500 mg

Magnesium~40 mg

Glucosinolates High

Anthocyanins Present (purple pigment)

Eastern Sun —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~35–45 kcal

Protein~3.0–3.5 g

Carbohydrates~6.0–7.0 g

Dietary Fiber~2.0 g

Fat~0.4 g

Vitamin C~70–110 mg

Vitamin A (RAE)~300–400 µg

Vitamin K~200–350 µg

Folate (B9)~80–100 µg

Calcium~90–130 mg

Iron~1.5–2.0 mg

Potassium~450–600 mg

Magnesium~40–60 mg

Zinc, Manganese, Copper, Phosphorus, Iodine Present in trace amounts

B Vitamins (B1, B6, Riboflavin, Niacin) Present, especially from Daikon radish

Wasabi Mustard —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~35–40 kcal

Protein~3.0–3.5 g

Carbohydrates~5.5–6.5 g

Fiber~2.0 g

Fat~0.4 g

Vitamin C~90–120 mg

Vitamin A (RAE)~300–400 µg

Vitamin K~250–350 µg

Folate (B9)~80–100 µg

Calcium~100–120 mg

Iron~1.5–2.0 mg

Potassium~500–600 mg

Magnesium~40–50 mg

Glucosinolates Very high (spicy compound)

Allyl isothiocyanate High (gives the wasabi heat)

Cress —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~30–35 kcal

Protein~2.6–3.0 g

Carbohydrates~5.5–6.5 g

Fiber~1.5–2.0 g

Fat~0.5 g

Vitamin C~70–100 mg

Vitamin A (RAE)~300–400 µg

Vitamin K~300–350 µg

Folate (B9)~80–100 µg

Calcium~80–100 mg

Iron~1.5–2.0 mg

Potassium~450–550 mg

Magnesium~40–50 mg

Glucosinolates Very high

Allyl isothiocyanate Present (peppery heat)

Organic Speckled Pea Microgreens—

Nutrient Approximate Value per 100g (fresh microgreens)

Calories ~35–45 kcal

Protein 3–5 g

Carbohydrates 4–6 g

Dietary Fiber 1.5–2.5 g

Fat < 1 g

Vitamin C 35–50 mg

Vitamin A (as beta-carotene) 3000–5000 IU

Vitamin K 20–30 µg

Folate (Vitamin B9) 40–60 µg

Iron 2–3 mg

Calcium 25–35 mg

Magnesium 20–30 mg

Potassium 200–250 mg

Chlorophyll High

Antioxidants (polyphenols, flavonoids)

Organic Arugula Microgreens—

Nutrient Approximate Value per 100g (fresh microgreens)

Calories 25–35 kcal

Protein 2–3 g

Carbohydrates 3–4 g

Dietary Fiber 1.5–2.5 g

Fat < 0.5 g

Vitamin A (beta-carotene) 3000–5000 IU

Vitamin C 40–60 mg (45–65% DV)

Vitamin K 80–100 µg (66–80% DV)

Folate (Vitamin B9) 60–80 µg (15–20% DV)

Calcium 120–150 mg (10–15% DV)

Iron 1–2 mg (6–10% DV)

Magnesium 20–30 mg (5–8% DV)

Potassium 250–300 mg (7–9% DV)

Chlorophyll High

Glucosinolates High

Antioxidants (polyphenols)

Ruby Red Swiss Chard —

Nutrient Approximate Value per 100g (fresh microgreens)

Energy 19 kcal

Protein 1.8 g

Total fat 0.2 g

Carbohydrate 3.7 g

Fiber 1.6 g

Sugars 1.1 g

Calcium 51 mg

Iron 1.8 mg

Magnesium 81 mg

Phosphorus 46 mg

Potassium 379 mg

Sodium 213 mg

Zinc 0.36 mg

Copper 0.179 mg

Manganese 0.366 mg

Vitamin C 30 mg (33% DV)

Vitamin A (RAE)306 µg (34% DV)

Vitamin A (IU)6116 IU

Vitamin E 1.89 mg

Vitamin K 830 µg (692% DV)

Folate14 µgBeta-carotene3647 µgLutein + zeaxanthin11000 µg

Black Chia —

Nutrient Approximate Value per 100g (fresh microgreens)

Energy~35–40 kcal

Protein~3–4 g

Total Fat~0.5–0.8 g

Carbohydrate~4–6 g

Fiber~2–3 g

Vitamin C~50–70 mg

Vitamin A (as beta-carotene)~3000–5000 µg

Vitamin K~200 µg

Vitamin E~2–3 mg

Calcium~100–120 mg

Iron~2 mg

Magnesium~50–60 mg

Potassium~400–450 mg

Phosphorus~60–80 mg

Zinc~0.5 mg

Omega-3 ALA Minimal compared to chia seeds (most oil develops during seed maturation)

Dark Red Beet —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~40 kcal

Protein~3.0 g

Carbohydrates~7.5 g

Fiber~2.0 g

Fat~0.5 g

Vitamin C~40–60 mg

Vitamin A (RAE)~300–400 µg

Vitamin K~180–200 µg

Folate (B9)~80–100 µg

Calcium~100 mg

Iron~2.5 mg

Potassium~600–700 mg

Magnesium~50–60 mg

Nitrates Moderate levels

Super Spicy Greens —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~40 kcal

Protein~3.5 g

Carbohydrates~6.0 g

Fiber~2.0 g

Fat~0.5 g

Vitamin C~80–120 mg

Vitamin A (RAE)~300–400 µg

Vitamin K~250–400 µg

Folate (B9)~80–100 µg

Calcium~100–150 mg

Iron~1.5–2.5 mg

Potassium~500–650 mg

Magnesium~40–60 mg

Glucosinolates Very high

Kale —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~35–45 kcal

Protein~3.0 g

Carbohydrates~5.5–7.0 g

Fiber~2.0–2.5 g

Fat~0.5 g

Vitamin C~70–120 mg

Vitamin A (RAE)~300–500 µg

Vitamin K~200–400 µg

Folate (B9)~70–100 µg

Calcium~70–120 mg

Iron~1.0–2.0 mg

Potassium~400–600 mg

Magnesium~30–50 mg

Antioxidants High (varied types)

Red Cabbage —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~30–35 kcal

Protein~3.0 g

Carbohydrates~6.0 g

Fiber~2.0 g

Fat~0.4 g

Vitamin C~100–147 mg

Vitamin A (RAE)~350–400 µg

Vitamin K~300–400 µg

Folate (B9)~80–90 µg

Calcium~100 mg

Iron~1.5–2.0 mg

Potassium~500–600 mg

Magnesium~40–50 mg

Anthocyanins Very high (purple pigment)

Glucosinolates Very high

Green Cabbage —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~30–40 kcal

Protein~3.0–3.5 g

Carbohydrates~5.5–6.5 g

Fiber~2.0 g

Fat~0.4 g

Vitamin C~70–110 mg

Vitamin A (RAE)~300–400 µg

Vitamin K~250–350 µg

Folate (B9)~70–100 µg

Calcium~100 mg

Iron~1.5–2.0 mg

Potassium~500–600 mg

Magnesium~40–50 mg

Glucosinolates High (especially in red cabbage)

Anthocyanins Present in red/purple cabbage microgreens

Purple Kohlrabi —

Nutrient Approximate Value per 100g (fresh microgreens)

Calories~35–40 kcal

Protein~3.0–3.5 g

Carbohydrates~6.0–7.0 g

Fiber~2.0 g

Fat~0.4 g

Vitamin C~80–100 mg

Vitamin A (RAE)~300–400 µg

Vitamin K~250–350 µg

Folate (B9)~80–100 µg

Calcium~100–120 mg

Iron~1.5–2.0 mg

Potassium~500–600 mg

Magnesium~40–50 mg

Glucosinolates High (anti-cancer)

Anthocyanins Present (purple pigment)

Black Oil Sun Microgreens—

Nutrient Approximate Value per 100g (fresh microgreens)

Calories 30–40 kcal

Protein 2–3 g

Carbohydrates 4–6 g E

Dietary Fiber 1.5–2.5 g

Total Fat 0.5–1 g

Vitamin E (Tocopherol) 4–6 mg (~30–40% DV)

Vitamin C 10–15 mg (~10–15% DV) I

Vitamin A (as beta-carotene) 1,000–2,000 IU

Vitamin K 25–35 µg (~20–30% DV)

Folate (Vitamin B9) 60–80 µg (~15–20% DV)

Thiamin (B1) 0.1–0.2 mg (~10–15% DV)

Iron 1–2 mg (~10% DV)

Magnesium 25–40 mg (~10% DV)

Potassium 200–300