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How Much Microgreens to Eat Per Day: A Nutritional Insight

Microgreens, the young and vibrant shoots of edible plants, have taken the culinary and health world by storm. Their intense flavours, rich colours, and dense nutritional profiles make them a sought-after ingredient for chefs and health enthusiasts alike. But with all the buzz around their health benefits, a common question arises: How much microgreens should one eat per day? Let’s delve into this topic to provide a comprehensive answer.

Understanding the Nutritional Power of Microgreens

Microgreens are not just a garnish; they are nutritional powerhouses. Studies have shown that they can contain up to 40 times more vitamins and minerals than their mature counterparts. This includes vitamins A, C, E, and K, as well as essential minerals like magnesium, potassium, and iron.

Quality Over Quantity

Given their nutritional density, you don’t need to consume large quantities of microgreens to benefit from their health properties. A small serving can provide a significant portion of your daily vitamin and mineral needs.

Recommended Daily Intake

While there’s no strict guideline on the exact amount of microgreens one should consume daily, here are some general recommendations:

  1. For General Health and Nutrition: A serving size of 1-2 cups of microgreens daily can be a great addition to your meals. This can be spread out over salads, sandwiches, smoothies, or even as a garnish.
  2. For Specific Health Goals: If you’re consuming microgreens for specific health benefits, such as boosting immunity or reducing inflammation, you might want to increase your intake to 2-3 cups daily. However, always consult with a nutritionist or healthcare provider for personalised advice.
  3. Diversity is Key: Instead of sticking to one type of microgreen, rotate between different varieties. This ensures you’re getting a broad spectrum of nutrients. For instance, while radish microgreens might be high in vitamin C, sunflower shoots could offer more vitamin E.

Things to Consider

  • Digestive Health: If you’re new to microgreens or any form of raw greens, start slow. Suddenly increasing fiber intake can cause digestive discomfort. Gradually add them to your diet and monitor how your body reacts.
  • Source Matters: Ensure that your microgreens are sourced from reputable growers. Since they’re consumed raw, it’s crucial that they’re grown in clean conditions, free from harmful pesticides and contaminants.
  • Allergies and Sensitivities: Just like any other food, some people might be allergic or sensitive to certain microgreens. Always introduce one variety at a time and observe for any adverse reactions.


Microgreens are undoubtedly a valuable addition to any diet, offering a burst of nutrients in a small package. While there’s no one-size-fits-all answer to how much one should consume daily, the key is to listen to your body and incorporate them in a way that complements your dietary needs and preferences. Remember, it’s not just about quantity but also about the quality and diversity of your microgreen intake. So, enjoy these tiny greens and reap their myriad health benefits!