What are Microgreens?

A closeup of kale microgreens against a white background. They have rounded green leaves and white stems.
Kale Microgreens by Jaks Family Farms

Microgreens are young plants that are popular for their health benefits and rich flavor. They are harvested after the first true leaf is grown on the plant, being between the sprout and baby green stages. The time of harvest can take as little as 7 days or as long as days 27 after germination. 

The popularity of microgreens comes from their high nutritional value and strong concentration of nutrients and antioxidants. At the time of harvest, nutrients are stored in preparation for the plant to grow. This gives microgreens a higher concentration of those nutrients compared to the mature plant. 

Microgreens have a variety of flavors, and many of them have more concentrated flavors. This makes them used in different dishes in different ways. 

What's the Difference Between Sprouts and Microgreens? 

Sprouts are younger plants, usually harvested in less than a week, that lack any true leaves. This stage of the plant is consumed with seeds and stems. When consumed, sprouts need to be cooked. Sprouts are typically cultivated only in water. 

Microgreens have grown their first true leaves at harvest and are in the stage right after sprouts. They need to be grown in the soil with light, nutrients, and ventilation in order to support the growth of leaves. They are cut at the stem so the leaves and stem are consumed, but not the seed.

For more information, see “What's the difference between a microgreen and a sprout?”.

What's The Difference Between Micro Greens and Baby Greens? 

Baby greens have multiple sets of true leaves and are harvested right before the plant reaches maturity, germinating for a longer period of time. 

The difference between baby greens and microgreens comes down more to the time before they're harvested. Microgreens are harvested right when the first true leaf appears, while baby greens are harvested right before the plant fully matures. 

What Are The Families of Microgreens? 

There is a wide range of microgreens ranging from traditional vegetables such as broccoli, flowers such as sunflower, herbs such as basil, and fruit plants such as cantaloupe. They all have their own distinct flavors and benefits.

Microgreens are divided into the following families (all links go to their respective pages):  

  • Amaranthaceae: Amaranth, beet, quinoa, swiss chard, and spinach
  • Amaryllidaceae: Garlic, leek, and onion
  • Apiaceae: Carrot, celery, dill, and fennel
  • Asteraceae: Endive, chicory, lettuce, and radicchio
  • Brassicaceae: Arugula, broccoli, cabbage, cauliflower, kale, mustard, radish, and watercress.
  • Cucurbitaceae: Cucumber, melon, and squash. 

Jaks Family farms offers a plethora of different options for microgreens, and each page has a description of their taste and uses. If you don't see what you're looking for, please send us a request!

What Are The Health Benefits of Microgreens?

Microgreens have their nutrients concentrated, which leads to them having higher levels of nutrients and antioxidants than mature plants [1]. They tend to be rich in vitamin C, iron, potassium, zinc, calcium, and magnesium [2]. 

Studies have shown that broccoli microgreens may help with Type 2 Diabetes, as they improve insulin resistance, body weight, and antioxidant indexes [3].  

Brassicaceae microgreens, which contains, broccoli, kale, mustard and radish, have also been shown in studies to help with preventing cancer, particularly colon cancer. [4]  

Red Cabbage microgreens have been shown to lower bad cholesterol and help with heart disease [5]. 

What Are The Uses For Microgreens, How Are Microgreens Cooked?

 Microgreens have a rich flavor and come in different tastes and textures. Like their nutritional value, their taste is also concentrated and strong. In addition to their health benefits, they are popular for giving an extra kick to many dishes.

A microgreen may also have a significant benefit over their fully grown counterpart. For example, onion microgreens produces none of the chemicals that causes crying while having a softer texture, and they still taste like onions. 

Here are a few examples of how microgreens may be used in cooking: 

  • Mixed in with salads or veggie bowls 
  • Added to sandwiches, wraps, or avocado toast  
  • Garnished over pizza, soup, or pasta 
  • Used in hummus and other dips 
  • Add flavor to stir-fry 
  • Mixed with omelettes or for added flavor with fried eggs