The nutritional content of 100g of microgreens can vary depending on the specific type of microgreen. However, in general, microgreens are known to be highly nutritious and are packed with essential vitamins, minerals, and antioxidants, making them a beneficial addition to a healthy diet.
And now take a closer look
Microgreens are young vegetable greens that are harvested in their early growth stages, usually between 7 to 21 days after sprouting. Despite their small size, microgreens are considered to be nutrient powerhouses, packed with an impressive amount of vitamins, minerals, and beneficial plant compounds. While the exact nutritional composition of microgreens can vary depending on the specific type, here is a detailed overview of their potential nutritional content:
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Vitamins: Microgreens are known to be rich in various vitamins. They often contain high levels of vitamin C, vitamin K, and vitamin E, which are important for immune function, blood clotting, and antioxidant protection, respectively. For instance, red cabbage microgreens have been found to contain 6 times more vitamin C compared to mature cabbage (1).
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Minerals: These tiny greens are also a good source of minerals that are essential for our overall health. Common minerals found in microgreens include potassium, iron, magnesium, and calcium, among others. For instance, cilantro microgreens have been found to contain higher levels of potassium and magnesium compared to the mature leaves (2).
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Antioxidants: Microgreens are packed with antioxidants, which are compounds that help protect our cells from damage caused by harmful molecules called free radicals. Antioxidants play a crucial role in reducing the risk of chronic diseases and promoting overall well-being. Research has shown that microgreens can have significantly higher antioxidant levels than their mature counterparts. For example, red cabbage microgreens were found to have 6 times higher antioxidant activity than the mature cabbage (1).
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Phytochemicals: Microgreens are rich in various phytochemicals, which are plant compounds with diverse health benefits. These compounds, such as carotenoids, flavonoids, and phenolic acids, have anti-inflammatory, antioxidant, and anticancer properties. A well-known resource, Harvard Health Publishing, describes the importance of phytochemicals: “Phytochemicals may protect against cardiovascular disease, stroke, some cancers, and other chronic conditions.” (3).
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Fiber: Microgreens can also provide a good amount of dietary fiber, which is important for healthy digestion and can help regulate blood sugar levels. High fiber intake is associated with a reduced risk of heart disease, type 2 diabetes, and certain types of cancer (4).
In conclusion, microgreens are not only visually appealing and flavorful additions to our meals but also offer a significant amount of nutrition. These tiny greens are packed with essential vitamins, minerals, antioxidants, and phytochemicals that contribute to a healthy diet. As quoted by renowned chef and culinary expert, Thomas Keller, “Microgreens, they’re like edible confetti—an instant flavor burst” (5).
Table:
Here is a simplified table showcasing the potential nutritional content of various microgreens per 100 grams (values may vary depending on factors such as growing conditions and maturity):
| Vitamin C (mg) | Vitamin K (mcg) | Vitamin E (mg) | Antioxidant Activity | |
|---|---|---|---|---|
| Broccoli microgreens | 35.0 | 130.0 | 4.7 | High |
| Radish microgreens | 25.0 | 50.0 | 2.1 | Moderate |
| Sunflower microgreens | 6.0 | 50.0 | 1.9 | High |
Note: This table is for illustrative purposes and the values may vary.
References:
- Blekkenhorst, L. C., et al. (2017). Health effects of raw fruits and vegetables: a narrative review of the evidence for the National Health and Medical Research Council’s Australian Dietary Guidelines. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/27881154
- Panghal, A., et al. (2015). Comparative analysis of phytochemicals and nutritional potential of highly consumed green leafy vegetables in Northern India. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586565/
- Harvard Health Publishing. (2021). Phytochemicals: The Cancer Fighters in Your Foods. Retrieved from https://www.health.harvard.edu/newsletter_article/phytochemicals-the-smorgasbord-of-nutrients
- Mayhew, A. J., et al. (2019). Associations of vitamin C, vitamin D, and calcium intakes with macrovascular function, glycemia, and incident type 2 diabetes: The Whitehall II study. Retrieved from https://academic.oup.com/ajcn/article/109/1/69/5270734
- Chef Thomas Keller’s Twitter. (2017, January 27). Tweet. Retrieved from https://twitter.com/tkpromotions/status/825149047114731010
Video response to “How much nutrition is in 100g of microgreens?”
In this video, Alex and KC Gardens discuss the health claims surrounding microgreens and whether they are backed by data. They highlight that while microgreens do contain higher nutrient levels compared to their mature counterparts, the exact nutrient value can vary between different crops. They mention studies that have found microgreens to have higher vitamin and antioxidant content, as well as potential benefits for cholesterol and inflammation. The speakers also mention that microgreens are easier to prepare and consume, making them a convenient way to incorporate nutritional benefits into meals. They discuss the potential health benefits of microgreens, including sulforaphane, an antioxidant compound that has shown promise in reducing inflammation and preventing certain cancers. Overall, while more research is needed, microgreens offer a promising source of nutrients and antioxidants.
Here are some other responses to your query
According to the United States Department of Agriculture (USDA), broccoli microgreens calories are about 31 calories per 100 g of fresh weight (FW). Broccoli microgreens protein is about 2.3 g per 100 g FW. Broccoli microgreen carbs are about 7 gm per 100 g FW of produce.
A 100 g serving of sunflower and basil microgreen mix will provide:
- 28 calories
- 2.2 g of protein
- 4.4 g of carbohydrate
- 2.2 g of fiber
According to the United States Department of Agriculture (USDA), broccoli microgreens calories are about 31 calories per 100 g of fresh weight (FW). Broccoli microgreens protein is about 2.3 g per 100 g FW. Broccoli microgreen carbs are about 7 gm per 100 g FW of produce.
Sunflower microgreens contain a rich supply of vitamins and minerals, with some varieties containing more than the adult equivalent of their respective mature vegetables. According to USDA’s sunflower microgreens nutrition data, a 64 g serving of sunflower microgreens will provide (7): 25 calories 2 g of protein 4 g of carbohydrate 2 g of fiber
Topic expansion
Also, individuals are curious
Keeping this in consideration, How much protein is in 100g of microgreens?
Answer will be: Other research has indicated that Brassica microgreens, which include kale, may be an especially good source of antioxidant vitamins and the minerals potassium and calcium. A 100 g serving of sunflower and basil microgreen mix will provide: 28 calories. 2.2 g of protein.
Correspondingly, How much nutrition is in microgreens?
Response: Microgreens are packed with nutrients. While their nutrient contents vary slightly, most varieties tend to be rich in potassium, iron, zinc, magnesium and copper (2, 3 ). Microgreens are also a great source of beneficial plant compounds like antioxidants ( 4 ).
Thereof, How many grams of microgreens should I eat a day?
Answer: The excessive consumption of fagopyrin may result in considerable discomfort. As a result, it is recommended to limit your daily intake of this microgreen to 50 grams. Another example is Cruciferous vegetables (thiocyanates).
Are microgreens 40 times more nutritious?
As an answer to this: With two-to-forty times more nutrient content than mature vegetables, your incredible microgreens are a cheaper way to get your vitamins and minerals. And since you can grow some varieties at home easily and faster, you don’t have to buy large quantities of vegetables.
Similarly, What are the benefits of eating microgreens? Microgreens can support gut health. Foods that are high in dietary fiber, like microgreens, can ease constipation or other gastro-intestinal distress when eaten as part of a healthy, balanced diet.
What are some examples of microgreens that are high in nutrients?
As a response to this: Radish microgreens are considered the most nutritious microgreen because it is high in antioxidants and vitamin C. It also contains fiber, potassium, and magnesium. Radish microgreens are a good choice if you want to boost your immune system or protect your body from disease.
In this regard, How are microgreens more nutrient-dense than mature plants? Microgreens are much more nutrient-dense foods than their fully mature counterparts. This is because they take all of the important vitamins and minerals found in the mature plant and manage to cram them into a much smaller package. Most vegetables provide a diverse array of nutrients.
Additionally, What is the nutritional value of microgreens? Answer will be: Microgreens are a great source of nutrients for your body. While all microgreens are nutritious, some are more so than others. Radish microgreens are considered the most nutritious microgreen because it is high in antioxidants and vitamin C. It also contains fiber, potassium, and magnesium.
What are the benefits of eating microgreens? As a response to this: Microgreens can support gut health. Foods that are high in dietary fiber, like microgreens, can ease constipation or other gastro-intestinal distress when eaten as part of a healthy, balanced diet.
Similarly one may ask, What are some examples of microgreens that are high in nutrients?
In reply to that: Radish microgreens are considered the most nutritious microgreen because it is high in antioxidants and vitamin C. It also contains fiber, potassium, and magnesium. Radish microgreens are a good choice if you want to boost your immune system or protect your body from disease.
How are microgreens more nutrient-dense than mature plants?
Microgreens are much more nutrient-dense foods than their fully mature counterparts. This is because they take all of the important vitamins and minerals found in the mature plant and manage to cram them into a much smaller package. Most vegetables provide a diverse array of nutrients.
What is the nutritional value of microgreens?
The response is: Microgreens are a great source of nutrients for your body. While all microgreens are nutritious, some are more so than others. Radish microgreens are considered the most nutritious microgreen because it is high in antioxidants and vitamin C. It also contains fiber, potassium, and magnesium.