If someone handed you a tiny sunflower shoot at a farmers market five years ago, you might have looked at it sideways. Today, microgreens show up in grocery stores, restaurant dishes, and smoothie bowls across the country. But most people still cannot answer a basic question: what exactly are these things?

Let me clear that up.

What Are Microgreens?

Microgreens are young vegetable and herb plants harvested after the cotyledon leaves — the first embryonic leaves — have fully developed, and sometimes after the first set of true leaves appears. That harvest window falls between 7 and 21 days after germination for most varieties, though the sweet spot for flavor and nutrition is typically 7 to 14 days. They stand between 1 and 3 inches tall at harvest.

You cut them just above the growing medium — the soil line — and eat only the stem and leaves. The root stays behind. This is one of the key differences between microgreens and their often-confused cousin, the sprout.

How Are Microgreens Different from Sprouts?

People mix these up constantly, and the distinction matters — especially for food safety. Here is the breakdown:

Characteristic	Sprouts	Microgreens
Growth period	2–5 days	7–21 days
Light required	No (grown in dark or low light)	Yes (need light after germination)
Growing medium	Water only (jar, bag, or tray)	Soil, coconut coir, or hemp mat
What you eat	Entire plant — root, seed, and shoot	Stem and leaves only, cut above medium
Flavor complexity	Mild, bean-like	Intense, reflects mature plant flavor
Food safety risk	Higher — warm, moist, no-light environment can harbor bacteria	Lower — growing medium and light exposure reduce bacterial growth
Leaf development	No true leaves	Cotyledon and sometimes first true leaves

The food safety angle is not trivial. The FDA has linked multiple foodborne illness outbreaks to raw sprouts because the warm, humid, dark conditions ideal for sprouting are also ideal for Salmonella and E. coli. Microgreens, grown in a medium with light and airflow, carry significantly lower risk.

Are Microgreens Actually More Nutritious Than Regular Vegetables?

Yes, and the research backs it up with hard numbers. In 2012, researchers Zhenlei Xiao, Gene Lester, and colleagues at the USDA Agricultural Research Service published a landmark study in the Journal of Agricultural and Food Chemistry. They analyzed 25 commercially grown microgreen varieties, measuring concentrations of four key nutrient groups: ascorbic acid (vitamin C), tocopherols (vitamin E), phylloquinone (vitamin K1), and carotenoids including beta-carotene.

The results were striking. Microgreen cotyledon leaves contained 4 to 40 times higher concentrations of these nutrients compared to the mature leaves of the same plant species. Red cabbage microgreens had roughly 6 times the vitamin C of mature red cabbage. Cilantro microgreens showed 3 times the beta-carotene of mature cilantro leaves.

These are not small differences. We will dig deeper into why this happens — the biology behind it — in our post on microgreen nutrition science.

What Are the Most Popular Microgreen Varieties?

Hundreds of plant species can be grown as microgreens, but some stand out for flavor, ease of growing, and nutritional value:

Sunflower — Nutty, crunchy, substantial. One of the most popular for good reason. High in protein for a green.
Pea shoots — Sweet, tender, taste like fresh spring peas. Great in salads and stir-fries.
Radish — Peppery kick. Grows fast, usually ready in 6 to 8 days. Multiple color varieties including red, purple, and daikon.
Broccoli — Mild flavor, major nutrition. Rich in sulforaphane, a compound studied extensively for its health properties.
Red cabbage — Vibrant purple color with a mild brassica flavor. The USDA study superstar for vitamin C content.
Cilantro — Concentrated cilantro flavor. Takes longer to grow (14 to 18 days) but worth the wait.
Basil — Aromatic and flavorful. Beautiful purple varieties available. Grows slightly slower at 12 to 16 days.
Arugula — Peppery and slightly bitter. Pairs well with milder greens in a mix.
Wheatgrass — Typically juiced rather than eaten whole. Popular in smoothies and juice bars.
Amaranth — Stunning magenta color with an earthy, slightly sweet flavor.

At Wholly Water Farms, we grow sunflower, pea shoots, radish, and broccoli as our core lineup, with rotating specialty varieties depending on the season and what our local chefs are looking for.

How Do You Eat Microgreens?

Raw. That is the short answer, and it matters. Cooking destroys heat-sensitive vitamins like vitamin C and degrades many of the delicate phytocompounds that make microgreens nutritionally valuable. Here are the most common ways to use them:

Tossed into salads or grain bowls as a nutrient-dense base
Piled onto sandwiches, tacos, and burgers
Blended into smoothies (especially pea shoots and sunflower)
Used as garnish on soups, pizzas, and entrees — though calling them "garnish" undersells their value
Mixed into wraps and spring rolls
Added to omelets or scrambled eggs right before serving

If you have never tried growing your own, it is one of the simplest gardening projects you can take on. We have a full step-by-step guide for growing microgreens at home in 7 days coming soon.

Frequently Asked Questions

Are microgreens safe to eat raw?

Yes. Microgreens are safe to eat raw and are best consumed that way to preserve their nutrient content. Unlike sprouts, which have been linked to foodborne illness outbreaks, microgreens are grown in a medium with light and airflow, conditions that discourage bacterial growth. Always purchase from a reputable grower or grow your own with clean supplies.

Do microgreens regrow after cutting?

Most microgreens do not regrow after harvest. When you cut them above the soil line, the plant lacks the energy reserves and leaf structure to regenerate. Pea shoots are a notable exception — they can sometimes produce a second, smaller harvest if cut above the lowest leaf node. For consistent results, start a fresh tray.

How long do microgreens last after harvest?

Stored properly in a sealed container with a dry paper towel in the refrigerator, most microgreens stay fresh for 5 to 10 days after harvest. Hardier varieties like sunflower and pea shoots tend to last longer than delicate ones like basil or cilantro. The fresher they are at purchase, the longer they keep.

Are microgreens the same as baby greens?

No. Baby greens are young plants harvested later than microgreens, typically at 15 to 40 days when they have developed multiple sets of true leaves and stand 3 to 4 inches tall. Microgreens are harvested earlier, at the cotyledon or first true leaf stage, usually within 7 to 14 days. Baby greens include things like baby spinach and baby arugula that you commonly find in salad mixes.

Can you grow microgreens from any seeds?

Most vegetable, herb, and grain seeds can be grown as microgreens, but not all produce appealing results. Avoid seeds from the nightshade family — tomato, pepper, eggplant, and potato — as their young shoots contain higher concentrations of solanine, a toxic alkaloid. Stick with seeds sold specifically for microgreen production, as these are tested for germination rates and are free from fungicide seed treatments.