How much is one serving of microgreens?
A vast consensus of research agrees that a single serving of microgreens is about 25 grams or 3/4 of an ounce.
An easy reference is to add a handful of microgreens to a meal.
Please note that while microgreens are nutrient dense in vitamins
(mainly A, B-complex groups, C, and K) and minerals such as
calcium, iron, magnesium, potassium, and zinc;
they are very low in carbohydrates and calories.
Therefore, they should be eaten with other foods throughout the day
to ensure you receive adequate calories for sustained energy.
Further Nutritional Info
For a little more nutritional focus and scientific detail from an article in
the Journal of Agricultural and Food Chemistry,
microgreens are full of polyphenols (antioxidants and digestive assistance)
that are naturally-occurring compounds in plant-based foods
(Xiao, Lester, Luo, and Wang, 2012).
As the world looks for more efficient and sustainable ways
of producing nutrient-dense food,
microgreens are trending as a smart choice
by being much higher in vitamins and carotenoids
than mature vegetables that take much longer and more resources to grow.
Carotenoids give fruit and vegetables their yellow, orange, and red colors
and provide antioxidants, while strengthening
the immune system and eye health.
As Stephens (2021) aptly summarizes,
the Department of Agriculture (USDA)
“recommends that the average adult eats between
five to 13 servings of vegetables and fruits daily.
You can substitute some or all of such servings with microgreens,
which can be easier to incorporate into dishes than adding mature vegetables.
Because microgreens are so versatile and tend to have complementary flavors,
it’s simple to add them to a wide variety of foods.”
For a few recipe suggestions, please visit our Culinary Ideas page
to see photos and captions from local customers
of how they’re using Grand Valley Micro Farms’ microgreens
in sandwiches, salads, pasta dishes, breakfast platters, smoothies,
and even desserts!
Kyriacou, M. C., Rouphael, Y., Di Gioia, F., Kyratzis, A., Serio, F., Renna, M., De Pascale, S., &
Santamaria, P. (2016). Micro-scale vegetable production and the rise of microgreens. Trends in food science & technology, 57, 103–115.
Pinto, E., Almeida, A. A., Aguiar, A. A., & Ferreira, I. M. P. L. V. (2015). Comparison
between the mineral profile and nitrate content of microgreens and mature lettuces. Journal of food composition and analysis, 37, 38–43.
Renna, M., Stellacci, A. M., Corbo, F., & Santamaria, P. (2020). The use of a nutrient quality score is effective to assess the overall nutritional value of three brassica microgreens.
Foods, 9(9), 1226. https://doi.org/10.3390/foods9091226
Stephens, J. (2021, December 9). How much is one serving of microgreens? (Solved and
explained!). The Total Gardener. https://totalgardener.com/one-serving-microgreens/
Treadwell, D., Hochmuth, R., Landrum, L., & Laughlin, W. (2020). Microgreens: A new specialty
crop. EDIS, 2020(5). https://doi.org/10.32473/edis-hs1164-2020
Weber, C. F. (2017). Broccoli nicrogreens: A mineral-rich crop that can diversify food
systems. Frontiers in nutrition (Lausanne), 4, 7–7.
Xiao, Z., Lester, G. E., Luo, Y., & Wang, Q. (2012). Assessment of vitamin and carotenoid
concentrations of emerging food products: edible microgreens. Journal of agricultural and food chemistry, 60(31), 7644–7651. https://doi.org/10.1021/jf300459b