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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.


Stephens, J. (2021, December 9). How much is one serving of microgreens? (Solved and              

          explained!). The Total Gardener.


Treadwell, D., Hochmuth, R., Landrum, L., & Laughlin, W. (2020). Microgreens: A new specialty

          crop. EDIS, 2020(5).


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.

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