Nature's Nutri-Wonders

Microgreens Health Benefits & Nutrition

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The health benefits of microgreens

high in nutrients

support gut health

antioxidant properties

anti-inflammatory properties

support heart health

Microgreens are your natural alternative to supplements

Microgreens - this nutrient-rich alternative backed by science provides your body with the essential vitamins and minerals it needs and is organically grown without genetic modification or artificial flavors. Simply add them to any dish as a source of nutrients and flavor.

Mariana & Christian

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We invested in a comprehensive nutritional analysis to validate the nutritional integrity of our microgreens

ingarden collaborated with Eurofins Scientific and BioTeSys, two internationally accredited laboratory testing companies, to conduct a comprehensive nutritional analysis and validate the nutritional integrity of ingarden microgreens.

Key Findings

ingarden microgreens were analyzed for their nutrient content and health benefits compared to their full-grown vegetable counterparts. the most notable takeaways are:

  • red cabbage microgreens have 230% more vitamin A per serving than full-grown red cabbage. Vitamin A supports healthy lungs, teeth, bones, skin and immune system.

  • radish microgreens have 350% more magnesium than full-grown radish. Magnesium reduces fatigue and supports electrolyte balance, energy, nerves, muscles, and bones

  • broccoli microgreens have 520% more biotin than full-grown broccoli. Biotin boosts the health of the hair and nails, supports a healthy pregnancy, and helps manage blood sugar levels.

More nutritional information is listed below.

Nutritional composition of ingarden microgreens

Microgreens are young, edible seedlings of various vegetables and herbs that are harvested when they are just a few inches tall. Despite their small size, they are known to be nutritional powerhouses, packed with essential vitamins, minerals, and antioxidants. Studies have shown that they can be up to 40 times more nutrient-dense than their mature counterparts. For example, red cabbage microgreens have been found to contain six times more Vitamin C and 69 times more Vitamin K than mature red cabbage. Let's explore the benefits and nutritional composition of some popular microgreens in the table below.

Incorporating a variety of microgreens into your diet can be an excellent way to boost your nutrient intake and support overall health. Consider adding these flavorful and nutritious greens to salads, sandwiches, smoothies, and more to enjoy their full benefits.


The best of nature for your day

Show nutrients
Vitamins & nutrients per 100g microgreens (% of daily recommended dose)
daily recommended dose arugula
Vitamin B8 (Biotin) 30μg 5.15μg (17%)
Vitamin C 95mg 11mg (12%)
Vitamin E 12mg 0.33mg (3%)
Vitamin K1 60μg 17.2μg (29%)
Folate 300μg 57.4μg (19%)
Choline 400mg 17.3mg (4%)
Calcium 700mg 42mg (6%)
Iron 10mg 2.2mg (22%)
Magnesium 300mg 33mg (11%)
Manganese 2mg 0.74mg (37%)
Lutein 6mg 4.42mg (74%)

Key Findings

Compared to 100g raw supermarket arugula*, 100g organic arugula microgreens from ingarden contain:

  • 131% more manganese
  • 51% more iron
  • 24% more lutein
  • 13% more choline

*Data Source

daily recommended dose broccoli
Vitamin B8 (Biotin) 30μg 2.62μg (9%)
Vitamin C 95mg 24.1mg (25%)
Vitamin E 12mg 0.25mg (2%)
Vitamin K1 60μg 36.5μg (61%)
Folate 300μg 33.1μg (11%)
Choline 400mg 31.3mg (8%)
Calcium 700mg 65mg (9%)
Iron 10mg 0.73mg (7%)
Magnesium 300mg 45mg (15%)
Manganese 2mg 0.7mg (35%)
Lutein 6mg 1.98mg (33%)

Key Findings

Compared to 100g raw supermarket broccoli*, 100g organic broccoli microgreens from ingarden contain:

  • 255% more manganese
  • 166% more lutein
  • 114% more magnesium
  • 67% more choline
  • 41% more calcium

*Data Source

daily recommended dose kale
Vitamin B8 (Biotin) 30μg 1.89μg (6%)
Vitamin C 95mg 15.3mg (16%)
Vitamin E 12mg 0.08mg (1%)
Vitamin K1 60μg 9.11μg (15%)
Folate 300μg 33.8μg (11%)
Choline 400mg 18.5mg (5%)
Calcium 700mg 36mg (5%)
Iron 10mg 0.51mg (5%)
Magnesium 300mg 23mg (8%)
Manganese 2mg 0.6mg (30%)
Lutein 6mg 1.94mg (32%)

Key Findings

Compared to 100g raw supermarket kale*, 100g organic kale microgreens from ingarden contain:

  • 3600% more choline

*Data Source

daily recommended dose mustard
Vitamin B8 (Biotin) 30μg 7.24μg (24%)
Vitamin C 95mg 9.36mg (10%)
Vitamin E 12mg 0.204mg (2%)
Vitamin K1 60μg 11.2μg (19%)
Folate 300μg 33.1μg (11%)
Choline 400mg 60.8mg (15%)
Calcium 700mg 38mg (5%)
Iron 10mg 0.95mg (10%)
Magnesium 300mg 31mg (10%)
Manganese 2mg 0.44mg (22%)
Lutein 6mg 0.89mg (15%)

Key Findings

Compared to 100g prepared yellow mustard*, 100g organic mustard microgreens from ingarden contain:

  • 2240% more vitamin C
  • 673% more lutein
  • 373% more folate
  • 171% more choline

*Data Source

daily recommended dose radish
Vitamin B8 (Biotin) 30μg 2.88μg (10%)
Vitamin C 95mg 14.6mg (15%)
Vitamin E 12mg 0.58mg (5%)
Vitamin K1 60μg 61.4μg (102%)
Folate 300μg 39.6μg (13%)
Choline 400mg 20.9mg (5%)
Calcium 700mg 32mg (5%)
Iron 10mg 0.48mg (5%)
Magnesium 300mg 33mg (11%)
Manganese 2mg 0.47mg (24%)
Lutein 6mg 3mg (50%)

Key Findings

Compared to 100g raw supermarket radish*, 100g organic radish microgreens from ingarden contain:

  • 29900% more lutein
  • 5700% more vitamin E
  • 4623% more vitamin K1
  • 581% more manganese
  • 230% more magnesium
  • 222% more choline
  • 58% more folate
  • 41% more iron
  • 28% more calcium

*Data Source

daily recommended dose red cabbage
Vitamin B8 (Biotin) 30μg 4.79μg (16%)
Vitamin C 95mg 21.7mg (23%)
Vitamin E 12mg 1.32mg (11%)
Vitamin K1 60μg 15.9μg (27%)
Folate 300μg 55.8μg (19%)
Choline 400mg 53.1mg (13%)
Calcium 700mg 120mg (17%)
Iron 10mg 0.76mg (8%)
Magnesium 300mg 38mg (13%)
Manganese 2mg 0.37mg (19%)
Lutein 6mg 0.99mg (17%)

Key Findings

Compared to 100g raw supermarket red cabbage*, 100g organic red cabbage microgreens from ingarden contain:

  • 1100% more vitamin E
  • 287% more calcium
  • 219% more biotin
  • 211% more choline
  • 210% more folate
  • 204% more iron
  • 201% more lutein
  • 186% more magnesium
  • 20% more manganese

*Data Source

Top 7 microgreen benefits you should know about

1) Rich Source of Vitamins and Antioxidants

Microgreens are abundant in various vitamins, including Vitamin B8 (biotin), Vitamin C, Vitamin E, and Vitamin K1. These vitamins play crucial roles in supporting the immune system, skin health, blood clotting, and antioxidant protection.

Furthermore, microgreens are known to be rich in antioxidants, which help protect the body against harmful free radicals. While our bodies naturally produce some antioxidants, it's essential to supplement them through our diet. Antioxidant-rich foods provide us with an abundant supply of these crucial compounds. By incorporating these foods into our meals, we actively support our bodies' defense systems and promote overall health and wellbeing. Antioxidants have been associated with a reduced risk of chronic diseases, including heart disease, certain cancers, and neurodegenerative disorders.

2) High in Folate for Cellular Health

Folate is essential for cellular division and DNA synthesis. It is particularly important during pregnancy for fetal development.

Folate supplements are also available for individuals at risk of deficiency. However, excessive intake of folate from supplements may have adverse effects as it can mask vitamin B12 deficiency, which can be harmful. To maintain a healthy intake, a balanced diet with foods rich in natural folate is recommended.

It's especially high in arugula and red cabbage microgreens. Other sources include leafy greens, fruits, beans, peas, and nuts.

ingarden customer touching her full-grown radish microgreens in her mint-colored indoor garden from ingraden.

3) Choline for Brain Health

Choline, especially high in mustard and red cabbage microgreens, is similar to B-vitamins and is used to create cell membranes, support nerve function, and aid in the transportation of fats. Choline also plays a role in memory, muscle control, and other cognitive functions.

Other natural sources are eggs, liver, and soybeans.

Front view of the creme beige ingarden with full-grown microgreens.

4) Calcium for Bone Health

Some microgreens, like red cabbage, are rich in calcium, which is essential for strong bones and teeth.

However, calcium is also involved in various other bodily functions, such as muscle contraction, nerve transmission, and blood clotting. When dietary calcium intake is insufficient, the body withdraws calcium from the bones, which can lead to decreased bone density over time. Consuming an adequate amount of calcium through a balanced diet is essential, and dairy products and certain leafy greens are a rich source of this mineral. For those who cannot meet their calcium needs through diet alone, calcium supplements can be considered, but it is crucial not to exceed the recommended daily intake to avoid potential adverse effects.

5) Iron-Rich Greens

Microgreens such as arugula and mustard provide iron, important for red blood cell formation and oxygen transportation in the body.

There are two types of dietary iron: heme iron, found in animal-based foods, and non-heme iron, found in plant-based sources. Heme iron is more easily absorbed by the body. Iron deficiency can lead to anemia, which can cause fatigue and other symptoms. It is important to consume a balanced diet that includes iron-rich foods such as meat, beans, nuts, and fortified cereals. Vitamin C can enhance the absorption of non-heme iron from plant-based foods.

ingarden starter kit - 1 ingarden + 1 refill pack Microgreens Growing Kit ingarden

6) Magnesium for Muscle Function

Magnesium is an essential mineral that plays a critical role in various bodily functions. It is involved in over 300 enzymatic reactions, including energy production, muscle function, and nerve transmission. Magnesium also contributes to the structural development of bones and assists in maintaining a stable heart rhythm. Dietary sources of magnesium include green leafy vegetables, nuts, seeds, and whole grains. Consuming a balanced diet rich in these foods can help meet the body's magnesium needs.

Both broccoli and red cabbage microgreens are high in magnesium.

7) Manganese and Lutein

These nutrients have antioxidant properties and contribute to overall well-being. All of our microgreens that we tested included high amounts of both magnesium and lutein but especially arugula and radish microgreens.

Manganese is an essential trace mineral that plays a vital role in various physiological processes. It acts as a cofactor for several enzymes involved in antioxidant function, metabolism, and bone formation. Manganese also contributes to the regulation of blood sugar levels and helps support a healthy immune system. Dietary sources of manganese include whole grains, nuts, leafy green vegetables, and certain fruits. The body efficiently regulates manganese levels, and deficiency is rare in individuals with a balanced diet. Excessive manganese intake, mainly from supplements or certain industrial exposures, can lead to adverse health effects, particularly affecting the nervous system. Therefore, it is crucial to obtain manganese from food sources and avoid unnecessary supplementation.

Lutein is a naturally occurring carotenoid with antioxidant properties. It is commonly found in leafy green vegetables, such as spinach and kale, as well as in egg yolks. Lutein is known to accumulate in the eyes, particularly in the macula, which is a part of the retina. Its presence in the macula has led to research on its potential role in protecting eye health.

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How to grow?

Grow completely in water. Harvest weekly.

Young woman setting up her ingarden and placing the seed pads in the tray.

1. Place three pads

Young woman watering her three seed pads in her mint ingarden.

2. Pour water

Young woman pressing the timer button of her ingarden and afterwards touching the full-grown microgreens.

3. Press the button

Enjoy in 5-7 days

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Vitamins you eat, not take

Why take supplements when you can nourish your body with vibrant, fresh greens your gut can actually absorb and you can taste the difference in every bite?

Frequently asked questions about microgreens

What is the difference between microgreens and sprouts?

Many people think microgreens and sprouts are the same thing, but they are not. Of course they both have something in common, but there are also many differences.

Sprouts are seedlings from seeds that have not yet developed roots and have not yet completed photosynthesis. Sprouts, on the other hand, are plants that have already developed roots and are therefore larger than shoots.

Microgreens are small-leafed plantlets that are usually used as toppings for soups, salads or other dishes. they have a very intense flavor and often also a special color. While sprouts are often eaten at a very early germination time, microgreens have more time to grow and more time to develop nutrients and flavor. For this to succeed, microgreens need either soil or a corresponding mat of flow from which the nutrients can be drawn, as well as water and sunlight, of course. Microgreens are then harvested a little later after about 5-7 days and eaten without the root. The flavor of microgreens is much more intense than sprouts and the nutrient content is many times higher.

Can i replace vegetables with microgreens?

Microgreens are young, tender plants grown from seeds and typically harvested within 1-2 weeks. Although they are small, they are packed with nutrients and have an intense aroma and flavor.

It is possible to incorporate these tiny superfoods into a balanced diet, but it is unlikely that they can replace an adequate amount of vegetables.

Vegetables provide many nutrients, including fiber, vitamins, minerals, and phytonutrients that are important for health. While microgreens contain some of these nutrients in higher concentrations than mature plants, they typically lack fiber and a broader nutrient profile.

If you want to replace vegetables with microgreens, you should make sure to use a variety of types to ensure that you get a broader nutrient profile. It is also important to incorporate other sources of fiber, such as whole grains, legumes, and fruits, into your diet.

Overall, microgreens can be a healthy addition to a balanced diet, but they should not be used as a substitute for vegetables.

Where do the seeds from ingarden come from?

Our seeds come from the region of Emilia Romagna in Italy as well as the Netherlands. ingarden seeds are strictly from trusted and certified organic growers, meaning our seeds are confirmed organic by accredited authorities who check that no artificial fertilizers, herbicides or pesticides are used.

Every batch of seeds is tested by laboratories for their microbiological safety according to HACCP standards. All seed batches are tested for germination rates guaranteed at 90%, as well as for their look and integrity. The seeds are only handled by certified organic manufacturers who avoid cross contamination and maintain the highest standards of hygiene.

Are all ingarden microgreens organic and GMO-free?

ingarden microgreens are organic and free from pesticides, herbicides, and GMOs. All of our professional-grade microgreens are sourced strictly from quality-trusted sources and have a guaranteed 95% sprouting rate.

Girl looking at microgreens which are growing in ingarden device ingarden Microgreens Growing Kit ingarden   Little girl showing looking fascinated at her ingarden microgreens.