25 Microgreens with Incredible Health Benefits

Why Grow Microgreens?

Microgreens are nutrient-dense, typically containing 4–40 times the nutrients of their mature counterparts, depending on the variety and growing conditions. They grow quickly (7–21 days) and require minimal space, making them perfect for home gardens or commercial hydroponic systems. They’re also versatile and can be added to salads, smoothies, sandwiches and soups.

These microgreens thrive in soil, hemp hydroponic matsView on Amazon (hemp mats wick moisture evenly and tear cleanly at harvest, making them ideal for 7–14 day grows) or coco coirView on Amazon, if you’d rather reuse your setup between batches, coco coir is the better long-term bet. Both need adequate light (12–16 hours daily) and proper nutrients for optimal growth. If you’d rather skip the mess of soil altogether, our guide to growing microgreens without soil covers hemp mat and coco coir setups step by step, including which works better for fast-germinating varieties like radish versus slower ones like cilantro.

Microgreen Varieties

Cruciferous Vegetables (Brassicas)

1. Broccoli Microgreens
   • Flavor and Use: Mild, slightly bitter brassica flavor with a crunchy texture. Perfect for blending into smoothies or garnishing a rich soup.
   • Health Benefits: Extremely high in sulforaphane, which supports detoxification and reduces inflammation. Early laboratory and animal studies suggest potential cancer-protective effects, human trials are ongoing.
2. Kale Microgreens
   • Flavor and Use: Mild, sweet and earthy, with a tender texture. A great addition to a fresh garden salad or layered into sandwiches.
   • Health Benefits: Packed with vitamins A, C and K; supports immune health and bone strength.
3. Arugula Microgreens
   • Flavor and Use: Peppery and assertive, more intense than mature arugula. Use raw and add at the last moment, as it wilts quickly under heat.
   • Health Benefits: Rich in antioxidants and glucosinolates; supports heart and liver health.
4. Cabbage Microgreens (Red & Green)
   • Flavor and Use: Mildly sweet with a satisfying crunch. Red cabbage in particular holds up well in slaws and grain bowls where you want color and texture.
   • Health Benefits: Contains anthocyanins and vitamin C; may reduce inflammation and supports skin health.
5. Radish Microgreens
   • Flavor and Use: Distinct peppery spice with a satisfying crunch. Excellent for adding a kick to tacos, wraps and savory bowls.
   • Health Benefits: High in vitamin E, C and antioxidants; supports digestion and may help reduce inflammation.
6. Mustard Microgreens
   • Flavor and Use: Sharp heat that varies noticeably by variety, yellow mustard is mild enough for salads, while brown mustard can be fiery. Use sparingly as a condiment accent rather than a base green.
   • Health Benefits: High in glucosinolates; supports metabolism and natural detoxification pathways.
7. Cauliflower Microgreens
   • Flavor and Use: Milder and slightly sweeter than broccoli microgreens, a good bridge for anyone who finds brassica flavors too sharp. Works well blended into smoothies or stirred into mashed dishes.
   • Health Benefits: Similar nutrient profile to broccoli; supports digestion and may support long-term health when eaten as part of a varied diet.
8. Turnip Microgreens
   • Flavor and Use: Earthy with a mild radish-like bite. Best mixed with milder greens rather than eaten alone; also holds up better in lightly cooked dishes than most microgreens.
   • Health Benefits: High in vitamin A, calcium and iron; supports eye health, bone strength and energy levels.

Leafy Greens

9. Spinach Microgreens
   • Flavor and Use: Tender and very mild, one of the easiest to fold into green smoothies without changing the flavor profile. Also works well as a base for other, stronger-flavored microgreens.
   • Health Benefits: Rich in iron, folate and antioxidants; supports energy production and heart health.
10. Lettuce Microgreens
    • Flavor and Use: Extremely mild and hydrating, which makes them a reliable bulk filler for salad bases. Mix with peppery varieties like radish or arugula for balance.
    • Health Benefits: Hydrating and high in vitamins A and K; promotes skin and bone health.
11. Swiss Chard Microgreens
    • Flavor and Use: Slightly bitter stems with a mild leaf, the real draw is visual. The red and yellow stem varieties add striking color to a plate and work well as a garnish on lighter dishes.
    • Health Benefits: High in magnesium and potassium; supports muscle and nerve function.

Herbs

12. Basil Microgreens
    • Flavor and Use: Intensely fragrant, more concentrated than mature basil leaves. Slower to germinate than most microgreens, so expect 14–18 days. Handle gently at harvest as the leaves bruise easily.
    • Health Benefits: Contains antioxidants and anti-inflammatory compounds; supports digestion and immunity.
13. Cilantro Microgreens
    • Flavor and Use: Bright and citrusy, with the same love-it-or-hate-it flavor as mature cilantro. A notoriously uneven germinator, soak the seeds overnight before sowing to improve consistency.
    • Health Benefits: High in vitamin C; supports liver health and natural detoxification.
14. Dill Microgreens
    • Flavor and Use: Feathery and delicate, with a clean anise-like flavor. Harvest early (around day 10) before the stems get leggy and the flavor sharpens too much. Goes well with salmon, eggs and soft cheeses.
    • Health Benefits: Contains vitamin A and flavonoids; supports digestion and reduces bloating.
15. Parsley Microgreens
    • Flavor and Use: A slow germinator (up to 14 days before you see much), but worth the patience for the clean, chlorophyll-rich flavor. Excellent stirred into dressings or used as a fresh garnish on soups.
    • Health Benefits: Rich in chlorophyll, vitamins A and C; promotes detoxification and immune health.

Legumes

16. Pea Shoots
    • Flavor and Use: Sweet, fresh pea flavor with a crisp, crunchy texture. Ideal for stir-fries, hearty salads or eaten fresh as a snack.
    • Health Benefits: High in protein, vitamin C and iron; promotes muscle growth and energy.
17. Lentil Microgreens
    • Flavor and Use: Crunchier than most legume microgreens, with a mild, nutty flavor. A useful protein boost stirred into grain bowls or mixed salads.
    • Health Benefits: Rich in folate, magnesium and protein; supports heart health and energy levels.
18. Chickpea Microgreens
    • Flavor and Use: Chunkier seeds that take longer to sprout than most, soak for 8–12 hours before sowing. The resulting shoot has a mild, slightly nutty flavor that blends well with Mediterranean-style dishes.
    • Health Benefits: High in fiber and antioxidants; supports digestion and may help reduce cholesterol.

Grains and Pseudograins

19. Wheatgrass
    • Flavor and Use: Intensely grassy and slightly sweet, most people juice it rather than eat it whole. A shot of wheatgrass juice is the most common way to get the nutritional benefit without the chewy texture.
    • Health Benefits: High in chlorophyll; supports detoxification, boosts energy and improves digestion.
20. Quinoa Microgreens
    • Flavor and Use: Small seeds that need only a light covering of growing medium. Harvest at around 7 days before they get leggy. Mild, slightly earthy flavor, works well mixed with bolder greens.
    • Health Benefits: Contains all essential amino acids; high in protein and fiber.
21. Amaranth Microgreens
    • Flavor and Use: Striking red and purple stems that grow fast, harvest at 7–8 days for the best color before they fade. Mild, earthy flavor with a slight beet-like quality. A visual standout on any plate.
    • Health Benefits: Rich in iron, magnesium and calcium; supports blood health and bone strength.

Other Popular Microgreens

22. Sunflower Microgreens
    • Flavor and Use: Nutty, rich flavor with a substantial crunch. Great as a base for microgreen-focused salads or a healthy topping for avocado toast.
    • Health Benefits: High in protein, healthy fats and vitamin E; promotes skin health and energy.
23. Beet Microgreens
    • Flavor and Use: Earthy and sweet, closely mirroring the flavor of mature beet. The magenta stems are visually striking and bleed color, keep that in mind if you’re plating something where color bleed matters.
    • Health Benefits: Rich in nitrates and betalains; supports heart health and blood flow.
24. Fenugreek Microgreens
    • Flavor and Use: Strong maple-like aroma that becomes more pronounced as they mature. A little goes a long way, use as an accent rather than a base and harvest on the early side to keep the flavor from overpowering a dish.
    • Health Benefits: Aids digestion and blood sugar regulation; high in vitamins A and C.
25. Onion Microgreens
    • Flavor and Use: Thin, grass-like shoots with a mild onion flavor that’s more subtle than you might expect. Slow to grow and not particularly high-yield, so treat them as a flavor accent rather than a bulk green. Best used as a finishing garnish on soups, eggs or grilled dishes.
    • Health Benefits: Contains allicin and antioxidants; supports heart and immune health.

Conclusion: Where to Start

If you’re feeling overwhelmed by the choices, don’t try to grow all 25 at once! For beginners, we recommend starting with radish, broccoli or pea shoots, they germinate quickly and tolerate the minor mistakes we all make when starting out. Pick your favorite seeds, grab a growing mat or a tray with a little soil and you’ll have your first harvest ready in about two weeks. Our step-by-step guide to germinating seeds for hydroponics covers exactly what to expect in those first days, from soaking to the moment your shoots are ready to cut.