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Microgreens and Sprouts Calories
Low-calorie greens rich in vitamins, minerals, fiber, and plant bioactives.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Microgreens and Sprouts (25 g) has 9 calories. That works out to 35 calories per 100 g. It contains 1.4 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.5 g of fiber. Its 55 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Microgreens and Sprouts Nutrition Facts
Selected: 1 cup (medium) · 25 g
9
KCAL / 25G
Carbs
1.4g
· 1% DV
Protein
0.7g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 30% · Fat 10%
Microgreens and Sprouts nutrition facts table · 1 cup (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.7 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Microgreens and Sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 25 g | 9 kcal |
| 1 tablespoon (chopped) | 3 g | 1 kcal |
| 1 piece (mini) | 5 g | 2 kcal |
| 1 cup (small) | 15 g | 5 kcal |
| 1 serving (medium) | 30 g | 11 kcal |
| 1 cup (large) | 40 g | 14 kcal |
| 1 pack (small) | 50 g | 18 kcal |
| 100 g | 100 g | 35 kcal |
| 1 pack (medium) | 100 g | 35 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Microgreens and Sprouts
What are microgreens and sprouts?
Microgreens and sprouts are young edible plants grown from seeds, but they are harvested at different stages. Sprouts are eaten soon after germination, often with the seed and root, while microgreens are grown into small leafy shoots and cut above the growing medium.
What is the difference between microgreens and sprouts?
Sprouts germinate in warm, moist conditions and are usually harvested within days, with the seed and root included. Microgreens grow in light for longer, typically in soil or another growing medium, and their stems and leaves are cut off for eating.
How do you grow microgreens and sprouts at home?
Use seeds sold specifically for sprouting or growing as microgreens, and start with clean equipment. Rinse sprouting seeds regularly; grow microgreens in a clean tray with light and harvest the shoots with clean scissors once their leaves develop.
How should you store microgreens and sprouts?
Keep microgreens and sprouts refrigerated in a clean, closed container, and store them as dry as possible. A clean paper towel can absorb excess moisture. Discard them if they develop a sour smell, slimy texture, or visible mold.
Are microgreens and sprouts safe to eat raw?
Microgreens are commonly eaten raw, but raw sprouts carry a higher risk of harmful bacteria because they grow in warm, moist conditions. Cooking sprouts thoroughly is safer; pregnant people, young children, older adults, and people with weakened immune systems should avoid raw sprouts.
Should you wash microgreens and sprouts before eating them?
Yes, rinse microgreens and sprouts under clean running water before eating and use clean utensils. Washing can remove some surface dirt, but it cannot reliably remove bacteria that may have grown inside a sprout.
Which seeds are used for microgreens and sprouts?
Common choices include broccoli, radish, alfalfa, and mung bean seeds, but the best choice depends on whether you are growing sprouts or microgreens. Buy seeds intended for food sprouting or microgreen production, not treated garden seeds.
Can you cook microgreens and sprouts?
Yes, both can be cooked, though microgreens are often added just before serving to preserve their tender texture. Cook sprouts thoroughly, particularly mung bean sprouts, for a safer option than eating them raw.
How do you eat microgreens and sprouts?
Add microgreens to salads, sandwiches, eggs, or grain bowls, and use sprouts in stir-fries, soups, or wraps. Add delicate leaves near the end of cooking; heat sprouts thoroughly when cooking them.
Do microgreens and sprouts help with weight loss?
They can add crunch and volume to meals without contributing much energy, which may help make a meal feel more substantial. They do not cause weight loss on their own, and calorie-dense toppings or sauces can change the overall meal.
Microgreens and Sprouts Vitamins & Minerals
Vitamins
Vitamin K
55µg · 46% DV
Vitamin C
8.75mg · 10% DV
Vitamin A
65µg · 7% DV
Folate
12.5µg · 3% DV
Minerals
Copper
0.03mg · 3% DV
Manganese
0.08mg · 3% DV
Magnesium
8.75mg · 2% DV
Calcium
20mg · 2% DV
Potassium ⭐
63mg · 2% DV
Sodium
10mg · 0% DV
Microgreens and Sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Microgreens and Sprouts
To burn the 9 calories in 1 cup (medium) (25 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Microgreens and Sprouts?
Microgreens and sprouts are young shoots grown from seeds such as broccoli, radish, lentils or sunflower. Sprouts are usually eaten soon after germination, while microgreens are allowed to grow a little longer and then cut above the roots. Their flavour ranges from mild and fresh to peppery or faintly bitter, depending on the seed, and many have a crisp bite.
Around the world, they add freshness to salads, sandwiches, grain bowls and soups; sprouts also feature in many Asian dishes. They provide fibre and a range of vitamins and minerals for relatively few calories. Add them just before serving to keep their texture lively, or pair them with eggs, hummus or a simple lemon dressing.
How Nutritious Is Microgreens and Sprouts?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Microgreens and Sprouts Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Microgreens and Sprouts Contain Allergens?
No known major allergens
Which Diets Is Microgreens and Sprouts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Microgreens and Sprouts Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.