What are the best microgreens to eat for bold flavor and real nutrition? This is a common question, particularly for beginners growing microgreens at home. Thankfully, microgreens aren’t just titans of health; they’re packed with texture, color, and taste, too. Here's a list of the different ones to try so you and your family can enjoy the health benefits of microgreens (once it's harvest time)!
The Best Microgreens to Eat
1. Broccoli Microgreens
For overall nutrition and versatility, broccoli microgreens are tough to beat, making them one of the best microgreens to eat! These miniature versions contain up to 40 times more nutrients than their mature counterparts.
What makes them especially shine is their high concentration of sulforaphane, a compound with powerful anti-cancer, anti-diabetic, and anti-inflammatory properties (helping reduce the risk of chronic diseases). They’re among the easiest varieties to grow using soil or a hydroponic medium at home.
Flavor Profile: Mild, slightly sweet, and earthy. Less bitter than mature broccoli.
Rich in: Vitamins A, C, E, and K, calcium, potassium, and fiber.
Best to Use in: Salads, veggie wraps, omelets, stir-fries, quiche, and grain bowls.
2. Sunflower Microgreens
Sunflower microgreens can easily bring a satisfying crunch and delicious nutty taste to any dish, making them a popular choice for eating raw.
They’re easy to grow in trays, rich in essential vitamins, and deliver a significant amount of protein and essential amino acids with every tasty bite—a must-try for those seeking hearty texture and high nutritional value in their food.
Flavor Profile: Crunchy, slightly sweet, and nutty.
Rich in: Vitamins A, B complex, E, K, calcium, iron, protein, magnesium, and manganese.
Best to Use in: Sandwiches, rice bowls, wraps, and salads.
3. Pea Microgreens
These microgreens are sweet, tender, and packed with nutrients! They have the flavor of their full-grown counterparts, fresh and crisp, with a vibrant green color.
They grow relatively quickly (about 10-12 days), making them one of the most satisfying greens to grow indoors. Due to their low glycemic index, these legumes are great for managing diabetes.
Flavor Profile: Slightly sweet with nutty undertones and mildly bitter aftertaste.
Rich in: Vitamins A, B, C, E, carbohydrates, antioxidants, and folate.
Best to Use in: Spring rolls, stir-fries, or as garnish on soups, grain bowls, and salads.
4. Radish Microgreens
If you like veggies with a kick, try radish microgreens. Spicy and vibrant, these greens are perfect for those looking to add a serious zing, crunch, and rich nutrients to their food.
They contain vitamin B6 and folate, which may promote cardiovascular health and help lower the risk of heart disease. They’re also a good source of vitamin C and antioxidants, which can help in detoxification and aid digestion.
Flavor Profile: Bold, peppery, and pungent like mature radishes.
Rich in: Vitamins A, B3, B6, C, K, vitamin E, iron, folate, fiber, potassium, phosphorus, beta-carotene, and zinc.
Best to Use in: Topping sandwiches, avocado toast, Asian noodle bowls.
5. Kale Microgreens
This microgreen variety is a milder, miniature version of full-grown kale. It is ideal for people easing into adding dark leafy vegetables to their diet.
Kale microgreens offer a gentle flavor and a powerful nutrient content, which are especially good for eye health and reducing inflammation. Kale is one of the most forgiving microgreens as it thrives in most indoor mediums and can be harvested a week to ten days after planting.
Flavor Profile: Mild, slightly sweet, and earthy. Less bitter than mature kale.
Rich in: Vitamins A, B2, C, K, calcium, manganese, iron, potassium, and lutein.
Best to Use in: Smoothies or blended into sauces and dips, thanks to its tender texture. You can also add them to salads, pasta dishes, and omelets.
6. Mustard Microgreens
Bold and zesty, mustard microgreens add a fiery flavor to every bite they’re added to, making them ideal for adventurous eaters. Nutrition-wise, they have higher micronutrients than their mature counterparts.
For spice lovers, this is one of the best microgreens to eat and should be your go-to if you want to use them to kick up your meals.
Flavor Profile: Spicy, peppery, and sharp.
Rich in: Beta carotene, vitamin C, iron, calcium, phosphorus, fiber, carbohydrates, protein, and folate.
Best to Use in: Rice bowls, tacos, potato salad, or any dish that you’d use hot herbs or spicy condiments on.
7. Arugula Microgreens
Peppery and aromatic, using arugula microgreens is a surefire way to add bold taste to anything. They’re one of the most flavorful options in the microgreen world!
Thanks to their antioxidant content, including them in your diet may help reduce your risk of cardiovascular disease. The added health benefits make the heat worth it!
Flavor Profile: Tangy, peppery, slightly bitter, almost mustard-like flavor.
Rich in: Vitamins A, C, K, beta carotene, lutein, anti-inflammatory compounds, antioxidants, calcium, and potassium.
Best to Use in: Arugula smoothie, pizza, pesto, salads, pasta, and roasted veggie bowls. They work best with mild veggies like cucumber or squash.
8. Amaranth Microgreens
Amaranth microgreens stand out for their deep red and purple hues and tender, delicate leaves. They're striking in color and nutritional value, and are a good source of key minerals. Growing them might take a little patience since they may grow slowly, but they’re definitely worth the wait and effort!
Flavor Profile: Mild, earthy, and slightly sweet.
Rich in: Vitamins C, K, E, beta carotene, zinc, manganese, iron, copper, lysine, and magnesium.
Best to Use in: Garnishing soups, mixed salads, or avocado toasts. They’re best eaten raw since their delicate nature won’t withstand high heat.
9. Beet Microgreens
These microgreens are full of color and flavor, just like full-grown beets! Their vibrant magenta stems and green leafy tops add variety and stunning contrast to any plate.
Plus, their nutritional value means that including them in your diet can help improve your bone, skin, and eye health, boost your immunity, and prevent cardiovascular disease.
Flavor Profile: Sweet, earthy, and rich like cooked beets.
Rich in: Antioxidants, fiber, vitamins K, A, C, and E, copper, magnesium, manganese, iron, and calcium.
Best to Use in: Green salads, savory grain bowls, wraps, slaws with ingredients like carrots and corn, or roasted veggies.
10. Carrot Microgreens
These tiny carrot greens are a fun alternative to traditional garnishes like parsley, with their fresh, herbal taste. Just like their mature counterparts, carrot microgreens are high in beta-carotene, which is good for supporting eye and skin health. They’re perfect for infusing your food with a garden-fresh, springtime taste.
Flavor Profile: Fresh, mildly sweet, and herbal.
Rich in: Vitamin A, C, and E, calcium, iron, beta carotene, and antioxidants.
Best to Use in: Smoothies, grain bowls, soups, and veggie sushi.
11. Barley Microgreens
Barley microgreens might be less common than others on this list, but they make up for it with detox-supporting compounds. They offer a green, refreshing flavor and are loaded with chlorophyll, vitamins, and enzymes that make them fantastic for supporting digestive health. Truly, they are a superfood in compact form!
Flavor Profile: Grassy, mildly sweet, similar to wheatgrass.
Rich in: Dietary fiber, protein, manganese, selenium, copper, phosphorus, niacin, and magnesium.
Best to Use in: Juices, green smoothies, and detox drinks.
12. Corn Microgreens
Sweet and delicate, the last best microgreens to eat on our list is a bit like nature’s candy! Corn microgreens have a golden color and buttery taste unlike any other, making them popular with adults and kids alike.
Interestingly, unlike other microgreens that need a light source to grow, they need complete darkness to retain their sweetness and tenderness.
Flavor Profile: Sweet, buttery, and tender.
Rich in: Vitamins A, B, C, E, calcium, magnesium, and lutein.
Best to Use in: Fruit plates, dessert garnish, or fresh salads.
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