Basnett Farms Microgreen Nutrition Guide

Lab-measured this variety was tested directlyClosest match a closely related variety was testedHouse recipe calculated from our own mix recipeBlend estimate based on the main variety in a mixLimited data key nutrients only

House Mix

Superfood Mix

Earthy, mild, peppery

House recipe

Known for: Blend of Beet, Red Beet (25%), Kale, Red Russian (25%), Broccoli (25%), Arugula (25%). Richest in vitamin K, vitamin E, vitamin A.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	30 mg	33%
Vitamin A (from beta-carotene)	341 mcg	38%
Vitamin K	130 mcg	109%
Vitamin E	8.3 mg	55%
Calcium	40 mg	3%
Potassium	189 mg	4%
Magnesium	24 mg	6%
Phosphorus	36 mg	3%
Iron	0.3 mg	2%
Zinc	0.19 mg	2%

Averaged only across the ingredients lab-tested for: calcium, potassium, magnesium, phosphorus, iron, zinc.

Source: Xiao et al. 2012 · Brassicaceae Microgreens review · Xiao et al. 2016

House Mix

Mild Mix

Mild

House recipe

Known for: Blend of Broccoli (25%), Cabbage, Red (25%), Kohlrabi, Purple (25%), Mizuna (25%). Richest in vitamin K, vitamin E, vitamin C.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	49 mg	54%
Vitamin A (from beta-carotene)	379 mcg	42%
Vitamin K	147 mcg	123%
Vitamin E	9.2 mg	62%
Calcium	43 mg	3%
Potassium	179 mg	4%
Magnesium	25 mg	6%
Phosphorus	38 mg	3%
Iron	0.4 mg	2%
Zinc	0.20 mg	2%
Protein	1.3 g	3%
Fiber	0.3 g	1%

Averaged only across the ingredients lab-tested for: protein, fiber.

Source: Brassicaceae Microgreens review · Xiao et al. 2016 · Xiao et al. 2012

House Mix

Spicy Mix

Spicy, peppery

House recipe

Known for: Blend of Mustard, Red Giant (33%), Radish, Daikon (33%), Cress, Cressida (33%). Richest in vitamin E, vitamin K, vitamin A.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	36 mg	40%
Vitamin A (from beta-carotene)	373 mcg	41%
Vitamin K	117 mcg	98%
Vitamin E	28.5 mg	190%
Calcium	29 mg	2%
Potassium	148 mg	3%
Magnesium	23 mg	5%
Phosphorus	37 mg	3%
Iron	0.3 mg	2%
Zinc	0.17 mg	2%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

House Mix

Smoothie Mix

Mild, nutty, sweet

House recipe

Known for: Blend of Sunflower Shoots (50%), Field Pea Shoots (30%), Broccoli (20%). Richest in vitamin C, vitamin A, vitamin E.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	65 mg	72%
Vitamin A (from beta-carotene)	362 mcg	40%
Vitamin E	1.8 mg	12%
Calcium	32 mg	2%
Potassium	187 mg	4%
Magnesium	21 mg	5%
Phosphorus	42 mg	3%
Iron	0.7 mg	4%
Zinc	0.34 mg	3%
Protein	1.9 g	4%
Fiber	1.4 g	5%

Broccoli values used for the 20% broccoli-or-kale portion. Averaged only across the ingredients lab-tested for: vitamin E, magnesium.

Source: Ghoora et al. 2020 · Frontiers in Plant Science 2023 · Santos et al. 2014 · Brassicaceae Microgreens review · Xiao et al. 2016

House Mix

Bi Color Basil Mix

Sweet-spicy basil

House recipe

Known for: Blend of Basil, Red Rubin (50%), Basil, Italian Large Leaf (50%). Richest in vitamin K, vitamin E, vitamin C.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	46 mg	51%
Vitamin A (from beta-carotene)	343 mcg	38%
Vitamin K	147 mcg	123%
Vitamin E	12.4 mg	83%
Phosphorus	16 mg	1%
Iron	0.1 mg	1%

Averaged only across the ingredients lab-tested for: iron.

Source: Xiao et al. 2012 · Frontiers in Plant Science 2023

Microgreen

Alfalfa

Nutty, pea-like

Closest match

Known for: Protein, zinc, folate (36 mcg/100 g) and vitamin K.

Based on: Alfalfa sprouts (USDA)

Nutrient	Per 2 oz	% Daily Value
Vitamin C	5 mg	5%
Vitamin A (from beta-carotene)	4 mcg	0%
Vitamin K	17 mcg	14%
Vitamin E	0.0 mg	0%
Calcium	18 mg	1%
Potassium	45 mg	1%
Magnesium	15 mg	4%
Phosphorus	40 mg	3%
Iron	0.5 mg	3%
Zinc	0.52 mg	5%
Protein	2.3 g	5%
Fiber	1.1 g	4%

Microgreens grown to the leaf stage usually test higher in vitamins than sprouts.

Source: USDA FoodData Central #168384

Microgreen

Amaranth, Garnet Red

Mild, earthy

Lab-measured

Known for: Highest vitamin K of 25 microgreens tested by USDA; also very high in vitamin C and magnesium.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	75 mg	83%
Vitamin A (from beta-carotene)	406 mcg	45%
Vitamin K	232 mcg	194%
Vitamin E	9.7 mg	65%
Magnesium	37 mg	9%

Source: Xiao et al. 2012 · Frontiers in Plant Science 2023

Microgreen

Arugula

Spicy, nutty

Lab-measured

Known for: Vitamin E, beta-carotene, potassium and glucosinolates (the compounds behind its bite).

Nutrient	Per 2 oz	% Daily Value
Vitamin C	26 mg	29%
Vitamin A (from beta-carotene)	354 mcg	39%
Vitamin K	91 mcg	76%
Vitamin E	10.8 mg	72%
Calcium	38 mg	3%
Potassium	194 mg	4%
Magnesium	23 mg	6%
Phosphorus	36 mg	3%
Iron	0.4 mg	2%
Zinc	0.20 mg	2%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Barley

Mild, sweet, earthy

Limited data

Known for: Chlorophyll, carotenoids (lutein, beta-carotene), vitamin C and fiber. Young cereal grasses peak in chlorophyll and carotenoids around 7-10 days.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Chlorophylls & carotenoids of wheat and barley microgreens (J. Food Sci. Technol.) · Microgreens: nutritional properties

Microgreen

Basil, Genovese

Traditional basil

Lab-measured

Known for: Excellent vitamin K and vitamin C; rich in beta-carotene.

Based on: Green basil

Nutrient	Per 2 oz	% Daily Value
Vitamin C	40 mg	45%
Vitamin A (from beta-carotene)	397 mcg	44%
Vitamin K	181 mcg	151%
Vitamin E	11.3 mg	75%
Phosphorus	16 mg	1%

Source: Xiao et al. 2012 · Frontiers in Plant Science 2023

Microgreen

Basil, Italian Large Leaf

Sweet-spicy

Closest match

Known for: Excellent vitamin K and vitamin C; rich in beta-carotene.

Based on: Green basil

Nutrient	Per 2 oz	% Daily Value
Vitamin C	40 mg	45%
Vitamin A (from beta-carotene)	397 mcg	44%
Vitamin K	181 mcg	151%
Vitamin E	11.3 mg	75%
Phosphorus	16 mg	1%

Source: Xiao et al. 2012 · Frontiers in Plant Science 2023

Microgreen

Basil, Red Rubin

Robust basil

Closest match

Known for: Very high vitamin C; purple color comes from anthocyanin antioxidants.

Based on: Opal (purple) basil

Nutrient	Per 2 oz	% Daily Value
Vitamin C	51 mg	57%
Vitamin A (from beta-carotene)	288 mcg	32%
Vitamin K	113 mcg	94%
Vitamin E	13.6 mg	91%
Phosphorus	16 mg	1%
Iron	0.1 mg	1%

Source: Xiao et al. 2012 · Frontiers in Plant Science 2023

Microgreen

Beet, Bulls Blood

Earthy

Lab-measured

Known for: Vitamin C, vitamin E and vitamin K; deep red betalain pigments.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	26 mg	29%
Vitamin A (from beta-carotene)	250 mcg	28%
Vitamin K	113 mcg	94%
Vitamin E	10.5 mg	70%

Source: Xiao et al. 2012

Microgreen

Beet, Red Beet

Earthy

Lab-measured

Known for: High vitamin E and beta-carotene; red stems carry betalain pigments.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	16 mg	18%
Vitamin A (from beta-carotene)	364 mcg	40%
Vitamin K	108 mcg	90%
Vitamin E	19.6 mg	130%

Source: Xiao et al. 2012

Microgreen

Borage

Mild cucumber

Limited data

Known for: Borage is one of the more mineral- and protein-rich leafy herbs; contains vitamin C and gamma-linolenic acid (GLA). Enjoy in moderation.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Frontiers in Plant Science 2023 · Borage

Microgreen

Broccoli

Mild

Lab-measured

Known for: Vitamin C, calcium, vitamin K and sulforaphane precursors (glucoraphanin).

Nutrient	Per 2 oz	% Daily Value
Vitamin C	53 mg	59%
Vitamin A (from beta-carotene)	345 mcg	38%
Vitamin K	187 mcg	156%
Vitamin E	1.3 mg	9%
Calcium	50 mg	4%
Potassium	185 mg	4%
Magnesium	29 mg	7%
Phosphorus	39 mg	3%
Iron	0.4 mg	2%
Zinc	0.21 mg	2%
Protein	1.5 g	3%
Fiber	0.2 g	1%

Vitamin C and protein shown are midpoints of reported ranges (79-107 mg; 2.2-3.0 g).

Source: Brassicaceae Microgreens review · Xiao et al. 2016

Microgreen

Cabbage, Red

Mild

Lab-measured

Known for: Highest vitamin C of 25 microgreens tested by USDA - about 6x mature cabbage; very high beta-carotene.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	83 mg	93%
Vitamin A (from beta-carotene)	543 mcg	60%
Vitamin K	159 mcg	132%
Vitamin E	13.7 mg	91%
Calcium	43 mg	3%
Potassium	136 mg	3%
Magnesium	22 mg	5%
Phosphorus	37 mg	3%
Iron	0.4 mg	2%
Zinc	0.20 mg	2%
Protein	1.1 g	2%
Fiber	0.4 g	2%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Carrot

Mild carrot

Lab-measured

Known for: Vitamin C, beta-carotene, potassium and fiber.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	37 mg	41%
Vitamin A (from beta-carotene)	274 mcg	30%
Potassium	178 mg	4%
Iron	0.2 mg	1%
Protein	1.4 g	3%
Fiber	1.4 g	5%

Source: Ghoora et al. 2020

Microgreen

Chinese Cabbage, Tokyo Bekana

Mild

Closest match

Known for: Vitamin K, beta-carotene, calcium and vitamin C.

Based on: Chinese cabbage

Nutrient	Per 2 oz	% Daily Value
Vitamin C	21 mg	24%
Vitamin A (from beta-carotene)	326 mcg	36%
Vitamin K	147 mcg	123%
Vitamin E	2.2 mg	15%
Calcium	39 mg	3%
Potassium	136 mg	3%
Magnesium	18 mg	4%
Phosphorus	39 mg	3%
Iron	0.4 mg	2%
Zinc	0.20 mg	2%

Source: Brassicaceae Microgreens review

Microgreen

Cilantro, Monogerm

Cilantro

Lab-measured

Known for: Highest carotenoids of 25 microgreens tested by USDA (beta-carotene and lutein); very high vitamin E.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	23 mg	26%
Vitamin A (from beta-carotene)	553 mcg	61%
Vitamin K	142 mcg	118%
Vitamin E	30.1 mg	200%

Lutein/zeaxanthin: 10.1 mg per 100 g.

Source: Xiao et al. 2012

Microgreen

Confetti Mix

Mild spicy

Blend estimate

Known for: Radish blend - high vitamin C and vitamin E, colorful anthocyanins.

Based on: Purple (opal) radish, the main component

Nutrient	Per 2 oz	% Daily Value
Vitamin C	51 mg	57%
Vitamin A (from beta-carotene)	298 mcg	33%
Vitamin K	125 mcg	104%
Vitamin E	27.0 mg	180%

Source: Xiao et al. 2012

Microgreen

Cress, Cressida

Spicy, peppery

Closest match

Known for: Very high beta-carotene and vitamin E; potassium.

Based on: Peppercress (same genus, Lepidium)

Nutrient	Per 2 oz	% Daily Value
Vitamin C	32 mg	36%
Vitamin A (from beta-carotene)	524 mcg	58%
Vitamin K	136 mcg	113%
Vitamin E	23.4 mg	156%
Calcium	22 mg	2%
Potassium	181 mg	4%
Magnesium	19 mg	4%
Phosphorus	33 mg	3%
Iron	0.3 mg	2%
Zinc	0.23 mg	2%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Crimson Clover

Mild, sweet, lettuce

Limited data

Known for: A legume green: plant protein, vitamin K, vitamin C and isoflavone antioxidants.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Microgreens: nutritional properties

Microgreen

Dill

Mild dill

Lab-measured

Known for: Among the highest vitamin C of any microgreen tested (about 150 mg per 100 g); also calcium and beta-carotene.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	85 mg	95%

Source: Nutritive & phytochemical composition of aromatic Apiaceae microgreens (Plants

Microgreen

Fennel, Bronze

Mild fennel

Closest match

Known for: Top potassium, protein and fiber of 10 culinary microgreens studied; high beta-carotene and iron.

Based on: Fennel

Nutrient	Per 2 oz	% Daily Value
Vitamin C	30 mg	33%
Vitamin A (from beta-carotene)	430 mcg	48%
Potassium	272 mg	6%
Iron	1.0 mg	6%
Protein	2.5 g	5%
Fiber	2.4 g	9%

Source: Ghoora et al. 2020

Microgreen

Fennel, Green

Mild fennel

Lab-measured

Known for: Top potassium, protein and fiber of 10 culinary microgreens studied; high beta-carotene and iron.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	30 mg	33%
Vitamin A (from beta-carotene)	430 mcg	48%
Potassium	272 mg	6%
Iron	1.0 mg	6%
Protein	2.5 g	5%
Fiber	2.4 g	9%

Source: Ghoora et al. 2020

Microgreen

Golden Frills Mustard

Spicy

Closest match

Known for: Highest iron of 10 culinary microgreens studied; vitamin C and beta-carotene.

Based on: Mustard (B. juncea)

Nutrient	Per 2 oz	% Daily Value
Vitamin C	32 mg	36%
Vitamin A (from beta-carotene)	350 mcg	39%
Potassium	183 mg	4%
Iron	1.4 mg	8%
Protein	1.6 g	3%
Fiber	1.2 g	4%

Source: Ghoora et al. 2020

Microgreen

Kale, Bright Green Curly

Mild

Closest match

Known for: Vitamin C, vitamin K, beta-carotene and calcium.

Based on: Tuscan kale (closest green kale tested)

Nutrient	Per 2 oz	% Daily Value
Vitamin C	49 mg	54%
Vitamin A (from beta-carotene)	397 mcg	44%
Vitamin K	176 mcg	146%
Vitamin E	2.0 mg	14%
Calcium	45 mg	3%
Potassium	160 mg	3%
Magnesium	29 mg	7%
Phosphorus	39 mg	3%
Iron	0.4 mg	2%
Zinc	0.21 mg	2%

Source: Brassicaceae Microgreens review

Microgreen

Kale, KX1

Mild

Closest match

Known for: Potassium, vitamin K and beta-carotene; red leaves add anthocyanins.

Based on: Red kale

Nutrient	Per 2 oz	% Daily Value
Vitamin C	25 mg	28%
Vitamin A (from beta-carotene)	302 mcg	34%
Vitamin K	136 mcg	113%
Vitamin E	1.5 mg	10%
Calcium	33 mg	3%
Potassium	188 mg	4%
Magnesium	20 mg	5%
Phosphorus	34 mg	3%
Iron	0.3 mg	1%
Zinc	0.16 mg	1%

Source: Brassicaceae Microgreens review

Microgreen

Kale, Red Russian

Mild

Closest match

Known for: Potassium, vitamin K and beta-carotene; purple stems add anthocyanins.

Based on: Red kale

Nutrient	Per 2 oz	% Daily Value
Vitamin C	25 mg	28%
Vitamin A (from beta-carotene)	302 mcg	34%
Vitamin K	136 mcg	113%
Vitamin E	1.5 mg	10%
Calcium	33 mg	3%
Potassium	188 mg	4%
Magnesium	20 mg	5%
Phosphorus	34 mg	3%
Iron	0.3 mg	1%
Zinc	0.16 mg	1%

Source: Brassicaceae Microgreens review

Microgreen

Kale, Toscano

Mild

Lab-measured

Known for: Vitamin C, vitamin K, beta-carotene, calcium and iron.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	49 mg	54%
Vitamin A (from beta-carotene)	397 mcg	44%
Vitamin K	176 mcg	146%
Vitamin E	2.0 mg	14%
Calcium	45 mg	3%
Potassium	160 mg	3%
Magnesium	29 mg	7%
Phosphorus	39 mg	3%
Iron	0.4 mg	2%
Zinc	0.21 mg	2%

Source: Brassicaceae Microgreens review

Microgreen

Kalefetti Mix

Mild kale

Blend estimate

Known for: Kale blend - vitamin C, vitamin K, beta-carotene and calcium.

Based on: Kale (Tuscan kale values)

Nutrient	Per 2 oz	% Daily Value
Vitamin C	49 mg	54%
Vitamin A (from beta-carotene)	397 mcg	44%
Vitamin K	176 mcg	146%
Vitamin E	2.0 mg	14%
Calcium	45 mg	3%
Potassium	160 mg	3%
Magnesium	29 mg	7%
Phosphorus	39 mg	3%
Iron	0.4 mg	2%
Zinc	0.21 mg	2%

Source: Brassicaceae Microgreens review

Microgreen

Kohlrabi, Purple

Mild

Lab-measured

Known for: Among the highest calcium and magnesium of brassica microgreens; vitamin C.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	36 mg	40%
Vitamin A (from beta-carotene)	269 mcg	30%
Vitamin K	130 mcg	109%
Vitamin E	7.8 mg	52%
Calcium	52 mg	4%
Potassium	194 mg	4%
Magnesium	31 mg	7%
Phosphorus	44 mg	3%
Iron	0.4 mg	2%
Zinc	0.24 mg	2%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Lettuce Gourmet Mix

Mild

Limited data

Known for: Vitamin K, vitamin A (beta-carotene), folate and potassium, with very few calories.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Microgreens: nutritional properties

Microgreen

Mild Micro Mix

Mild

Blend estimate

Known for: Brassica blend (mizuna, cabbage, kale, kohlrabi) - vitamins C, E, K, beta-carotene and potassium.

Based on: Mizuna, the lead component

Nutrient	Per 2 oz	% Daily Value
Vitamin C	24 mg	27%
Vitamin A (from beta-carotene)	359 mcg	40%
Vitamin K	113 mcg	94%
Vitamin E	14.2 mg	94%
Calcium	27 mg	2%
Potassium	201 mg	4%
Magnesium	16 mg	4%
Phosphorus	32 mg	3%
Iron	0.3 mg	2%
Zinc	0.16 mg	1%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Mizuna

Mild

Lab-measured

Known for: Potassium, vitamin E and beta-carotene; a noted source of molybdenum.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	24 mg	27%
Vitamin A (from beta-carotene)	359 mcg	40%
Vitamin K	113 mcg	94%
Vitamin E	14.2 mg	94%
Calcium	27 mg	2%
Potassium	201 mg	4%
Magnesium	16 mg	4%
Phosphorus	32 mg	3%
Iron	0.3 mg	2%
Zinc	0.16 mg	1%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Mustard, Garnet Giant

Spicy

Closest match

Known for: Vitamin C, vitamin E, beta-carotene and potassium.

Based on: Red mustard

Nutrient	Per 2 oz	% Daily Value
Vitamin C	35 mg	39%
Vitamin A (from beta-carotene)	307 mcg	34%
Vitamin K	108 mcg	90%
Vitamin E	12.5 mg	84%
Calcium	27 mg	2%
Potassium	164 mg	3%
Magnesium	16 mg	4%
Phosphorus	29 mg	2%
Iron	0.4 mg	2%
Zinc	0.12 mg	1%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Mustard, Red Giant

Spicy

Lab-measured

Known for: Vitamin C, vitamin E, beta-carotene and potassium.

Based on: Red mustard

Nutrient	Per 2 oz	% Daily Value
Vitamin C	35 mg	39%
Vitamin A (from beta-carotene)	307 mcg	34%
Vitamin K	108 mcg	90%
Vitamin E	12.5 mg	84%
Calcium	27 mg	2%
Potassium	164 mg	3%
Magnesium	16 mg	4%
Phosphorus	29 mg	2%
Iron	0.4 mg	2%
Zinc	0.12 mg	1%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Mustard, Red Katana

Mild mustard

Closest match

Known for: Vitamin C, vitamin E, beta-carotene and potassium.

Based on: Red mustard

Nutrient	Per 2 oz	% Daily Value
Vitamin C	35 mg	39%
Vitamin A (from beta-carotene)	307 mcg	34%
Vitamin K	108 mcg	90%
Vitamin E	12.5 mg	84%
Calcium	27 mg	2%
Potassium	164 mg	3%
Magnesium	16 mg	4%
Phosphorus	29 mg	2%
Iron	0.4 mg	2%
Zinc	0.12 mg	1%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Mustard, Ruby Streaks

Spicy

Closest match

Known for: High vitamin C; lutein and anthocyanins.

Based on: Purple mustard

Nutrient	Per 2 oz	% Daily Value
Vitamin C	41 mg	45%
Vitamin A (from beta-carotene)	265 mcg	29%
Vitamin K	74 mcg	61%
Vitamin E	10.5 mg	70%

Source: Xiao et al. 2012

Microgreen

Mustard, Wasabi

Spicy & sweet

Lab-measured

Known for: Highest potassium of 30 brassica microgreens tested by USDA; rich in beta-carotene.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	25 mg	28%
Vitamin A (from beta-carotene)	402 mcg	45%
Vitamin K	108 mcg	90%
Vitamin E	10.6 mg	71%
Calcium	32 mg	2%
Potassium	219 mg	5%
Magnesium	23 mg	6%
Phosphorus	39 mg	3%
Iron	0.4 mg	2%
Zinc	0.24 mg	2%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Nasturtium

Bright, pepper, spicy

Limited data

Known for: Nasturtium leaves are exceptionally high in vitamin C - lab samples of the leaf ranged 200-465 mg per 100 g. They are also valued for lutein and a peppery mustard-oil bite.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Vitamin C in plants: Nasturtium (Nature)

Microgreen

Oats

Mild, sweet, grassy

Limited data

Known for: Chlorophyll, carotenoids, vitamin C and fiber - similar to other young cereal grasses.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Chlorophylls & carotenoids of wheat and barley microgreens (J. Food Sci. Technol.) · Microgreens: nutritional properties

Microgreen

Onion

Mild onion

Lab-measured

Known for: Potassium, fiber and iron; sulfur compounds give the onion flavor.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	17 mg	19%
Vitamin A (from beta-carotene)	180 mcg	20%
Potassium	155 mg	3%
Iron	0.6 mg	3%
Protein	1.5 g	3%
Fiber	1.1 g	4%

Source: Ghoora et al. 2020

Microgreen

Orach, Ruby Red

Earthy

Lab-measured

Known for: Vitamin C, vitamin E and beta-carotene; red betalain pigments.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	26 mg	29%
Vitamin A (from beta-carotene)	298 mcg	33%
Vitamin K	40 mcg	33%
Vitamin E	10.4 mg	69%

Source: Xiao et al. 2012

Microgreen

Oregano - Common Italian

Sweet & bright oregano

Limited data

Known for: Oregano is known for rosmarinic acid and other polyphenol antioxidants, plus vitamin K.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Microgreens: nutritional properties

Microgreen

Pac Choi, Red Choi

Mild

Closest match

Known for: Vitamin C, vitamin K, calcium and potassium.

Based on: Pak choi

Nutrient	Per 2 oz	% Daily Value
Vitamin C	25 mg	28%
Vitamin A (from beta-carotene)	241 mcg	27%
Vitamin K	125 mcg	104%
Vitamin E	1.5 mg	10%
Calcium	33 mg	3%
Potassium	161 mg	3%
Magnesium	18 mg	4%
Phosphorus	33 mg	3%
Iron	0.3 mg	2%
Zinc	0.17 mg	2%

Vitamin C shown is the midpoint of reported values (35-53 mg).

Source: Brassicaceae Microgreens review

Microgreen

Radish, China Rose

Peppery, light sweetness

Lab-measured

Known for: Very high vitamin C and among the highest glucosinolates of brassica microgreens.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	54 mg	60%
Vitamin A (from beta-carotene)	255 mcg	28%
Vitamin K	102 mcg	85%
Vitamin E	11.2 mg	74%
Calcium	31 mg	2%
Potassium	153 mg	3%
Magnesium	27 mg	6%
Phosphorus	40 mg	3%
Iron	0.4 mg	2%
Zinc	0.20 mg	2%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Radish, Daikon

Spicy

Lab-measured

Known for: Highest vitamin E of 25 microgreens tested by USDA; high magnesium and phosphorus.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	40 mg	45%
Vitamin A (from beta-carotene)	288 mcg	32%
Vitamin K	108 mcg	90%
Vitamin E	49.6 mg	330%
Calcium	37 mg	3%
Potassium	100 mg	2%
Magnesium	34 mg	8%
Phosphorus	49 mg	4%
Iron	0.3 mg	2%
Zinc	0.16 mg	1%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Radish, Purple Stem

Spicy

Closest match

Known for: High vitamin C and vitamin E; highest protein of brassica microgreens reviewed.

Based on: Purple radish

Nutrient	Per 2 oz	% Daily Value
Vitamin C	47 mg	52%
Vitamin E	28.2 mg	188%
Protein	1.9 g	4%
Fiber	0.3 g	1%

Source: Brassicaceae Microgreens review

Microgreen

Radish, Red Rambo

Spicy

Closest match

Known for: High vitamin C and vitamin E; anthocyanin-rich purple leaves.

Based on: Opal (purple) radish

Nutrient	Per 2 oz	% Daily Value
Vitamin C	51 mg	57%
Vitamin A (from beta-carotene)	298 mcg	33%
Vitamin K	125 mcg	104%
Vitamin E	27.0 mg	180%

Source: Xiao et al. 2012

Microgreen

Rainbow Sprinkles Mix

Bright and cheerful

Blend estimate

Known for: Beet and chard blend - vitamin C, vitamin E, vitamin K and betalain pigments.

Based on: Beet (Bulls Blood values)

Nutrient	Per 2 oz	% Daily Value
Vitamin C	26 mg	29%
Vitamin A (from beta-carotene)	250 mcg	28%
Vitamin K	113 mcg	94%
Vitamin E	10.5 mg	70%

Source: Xiao et al. 2012

Microgreen

Sage

Earthy, piney, herbal

Limited data

Known for: Sage is known for vitamin K and polyphenol antioxidants such as rosmarinic acid.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Microgreens: nutritional properties

Microgreen

Scallion

Mild onion

Lab-measured

Known for: Highest calcium of 17 microgreens tested (about 144 mg per 100 g); highest iron in that study; good manganese source.

Nutrient	Per 2 oz	% Daily Value
Calcium	81 mg	6%
Iron	0.3 mg	1%

Source: Frontiers in Plant Science 2023

Microgreen

Sorrel Red Veined

Lemon

Lab-measured

Known for: Highest beta-carotene of 25 microgreens tested by USDA; high vitamin K.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	32 mg	36%
Vitamin A (from beta-carotene)	572 mcg	64%
Vitamin K	187 mcg	156%
Vitamin E	12.4 mg	82%

Sorrel contains oxalic acid (source of its lemony tang).

Source: Xiao et al. 2012

Microgreen

Spicy Mustard Mix

Spicy

Blend estimate

Known for: Mustard blend - vitamin C, vitamin E, beta-carotene and potassium.

Based on: Red mustard

Nutrient	Per 2 oz	% Daily Value
Vitamin C	35 mg	39%
Vitamin A (from beta-carotene)	307 mcg	34%
Vitamin K	108 mcg	90%
Vitamin E	12.5 mg	84%
Calcium	27 mg	2%
Potassium	164 mg	3%
Magnesium	16 mg	4%
Phosphorus	29 mg	2%
Iron	0.4 mg	2%
Zinc	0.12 mg	1%

Source: Xiao et al. 2012 · Brassicaceae Microgreens review

Microgreen

Tatsoi

Mild

Lab-measured

Known for: High beta-carotene and chlorophyll; among the highest glucosinolates of brassica microgreens.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	28 mg	31%
Vitamin A (from beta-carotene)	449 mcg	50%
Vitamin K	136 mcg	113%
Vitamin E	2.2 mg	14%

Vitamin C shown is the midpoint of reported values (42-56 mg).

Source: Brassicaceae Microgreens review

Microgreen

Watercress

Spicy, peppery

Lab-measured

Known for: Potassium, beta-carotene, vitamin C and vitamin K.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	32 mg	35%
Vitamin A (from beta-carotene)	425 mcg	47%
Vitamin K	125 mcg	104%
Vitamin E	0.9 mg	6%
Calcium	29 mg	2%
Potassium	204 mg	4%
Magnesium	18 mg	4%
Phosphorus	35 mg	3%
Iron	0.3 mg	2%
Zinc	0.23 mg	2%

Source: Brassicaceae Microgreens review

Shoots

Buckwheat Shoots

Mild lettuce

Limited data

Known for: Buckwheat greens are a leading source of rutin (a flavonoid antioxidant), plus carotenoids and vitamin E.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Evaluation of buckwheat sprouts as microgreens (Acta Agriculturae Slovenica)

Shoots

Field Pea Shoots

Mild sweet pea

Lab-measured

Known for: Very high vitamin C and beta-carotene; good plant protein, fiber, potassium, phosphorus and iron.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	99 mg	110%
Vitamin A (from beta-carotene)	624 mcg	69%
Vitamin E	2.1 mg	14%
Calcium	33 mg	3%
Potassium	188 mg	4%
Magnesium	16 mg	4%
Phosphorus	51 mg	4%
Iron	0.8 mg	5%
Zinc	0.28 mg	3%
Protein	1.8 g	4%
Fiber	1.2 g	4%

Source: Santos et al. 2014

Shoots

Hard Red Winter Wheat Shoot

Fresh, pleasantly bitter, mildly sweet

Limited data

Known for: Wheatgrass: chlorophyll, carotenoids, vitamins C and E, iron and magnesium.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Chlorophylls & carotenoids of wheat and barley microgreens (J. Food Sci. Technol.) · Microgreens: nutritional properties

Shoots

Nasturtium Shoots

Sweet-spicy

Limited data

Known for: Nasturtium leaves are exceptionally high in vitamin C - lab samples of the leaf ranged 200-465 mg per 100 g. They are also valued for lutein and a peppery mustard-oil bite.

No fresh-weight lab values have been published for this crop yet. Key nutrients from the research are listed above.

Source: Vitamin C in plants: Nasturtium (Nature)

Shoots

Pea Tendril Shoots

Mild pea

Lab-measured

Known for: Vitamin C, vitamin K, vitamin E and beta-carotene.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	29 mg	32%
Vitamin A (from beta-carotene)	387 mcg	43%
Vitamin K	176 mcg	146%
Vitamin E	19.8 mg	132%

Source: Xiao et al. 2012

Shoots

Sunflower Shoots

Mild nutty

Lab-measured

Known for: High protein and fiber; highest zinc of 17 microgreens tested; vitamin C and iron.

Nutrient	Per 2 oz	% Daily Value
Vitamin C	49 mg	54%
Vitamin A (from beta-carotene)	213 mcg	24%
Calcium	24 mg	2%
Potassium	188 mg	4%
Phosphorus	37 mg	3%
Iron	0.8 mg	5%
Zinc	0.43 mg	4%
Protein	2.2 g	4%
Fiber	2.1 g	7%

Source: Ghoora et al. 2020 · Frontiers in Plant Science 2023

Edible Flower

Borage Edible Flower

Cucumber

Lab-measured

Known for: Highest protein and mineral content of four edible flowers studied; highest carotenoids and lutein.

Nutrient	Per 2 oz	% Daily Value
Protein	1.7 g	3%

Source: Borage

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