How much microgreens to eat per day: accurate information for you

Microgreens have recently become quite popular for everyone who wants to have a healthy body and keep an eye on health generally, not only consuming starchy vegetables. It is healthy food. It is the right thing to do since it is proven that fresh microgreens have a lot of benefits.

That is why you should add them to your dishes or eat microgreens according to your daily diet.

But it is essential to know how much microgreens to eat per day because many people suggest that too few microgreens or too many microgreens cannot be as good as the correct amount.

So, if you want to know the answer and how much microgreens to eat per day, this article is written for you. 

how much microgreens to eat per day

Microgreens: which benefits do they have?

As mentioned, microgreens tend to be popular nowadays because of their benefits, including health benefits. And now you will learn about them and decide if should you eat them or not.

Health benefits


Raw microgreens are a source of polyphenols. Why is that important? It is so because polyphenols help you to get rid of free radicals.

They also help your body to protect itself from very dangerous diseases, like cancer and heart disease, which is essential protection for your health. 

Vitamins and minerals

So, first of all, healthy eating isvalued because of the vitamins they contain. They have a healthy dose of A, K, and C vitamins, and vitamin D, plus, they also have a group of B vitamins.

You know exactly why it is so important to supply your body with these vitamins.

By the way, another valuable feature of microgreens is that they contain zinc, iron, magnesium potassium, copper, and calcium, plus other minerals. 

This makes microgreens a sort of nutrition powerhouse. Microgreens actually are more nutritious than other vegetables and even herbs. 

Other benefits

Another benefit of microgreens is a rich gallery of flavors. Depending on what microgreens you choose, they can be spicy, bitter, even sweet, and sour. So, it can be a tasty addition to your dish. 

You can easily add microgreens to a variety of dishes: you can put them in a salad, as a garnish for meat and soups, in a sandwich, and many more. You can eat them with dishes that have mature vegetables and beet greens.

Another benefit is an opportunity for growing microgreens. You can grow microgreens yourself and not overpay.

As you can see, microgreens are a precious addition to your dishes or your healthy diet with regular vegetables, which will provide you with healthy and useful vitamins and minerals.

Now it is time to get to know, how much microgreens to eat per day and which microgreens you should, so that, you can make the most of them.

It is safe if you just eat microgreens?

Generally, you can easily eat just microgreens without additions if you have such a balanced diet.

They are healthy and useful, as you could see, they have a lot of nutrition. 

But many people recommend eating microgreens as an addition to some dishes, because by eating only microgreens you will not provide yourself with calories, protein, and fats, and it can be not very good for your health.

But again, eating just microgreens depends on you and your diet. 

Is it safe to eat microgreen roots?

When people make a salad of microgreens, especially of those microgreens which they grow, they ask themselves: “Can I eat microgreen roots?”. And now it is time to answer the question. 

Microgreen roots can be as well good for your health as the leaves because they have all the vitamins and minerals that the leaves have.  So, you can eat microgreen roots.

But, specialists actually say, that microgreens from soil can be dangerous to our health because they can hold a foodborne disease or food poisoning and can not bring you any good. 

But even when your microgreens were not grown in the soil, there is a thing that can protect you. You should just rinse them carefully and properly, then if you are still not sure, you can steam them.

After these procedures, they will be completely safe to be consumed. 

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Which microgreens should you eat?

Generally, there are a lot of microgreens that you can buy and eat, but in this article, we would like to focus on several of them, that are considered the healthiest, that have a lot of useful vitamins, such as vitamin K, vitamin C, vitamin E, and beta carotene. 

Radish microgreens and the others

They are radish microgreens, cilantro, red cabbage, green daikon microgreens, and garnet amaranth. They are very useful, they have a lot of vitamins, such as vitamin C, vitamin E, and others.

Broccoli microgreens

This is also a very useful variety. These microgreens have folic acid and vitamin A.

You can start with these microgreens and kale microgreens and then add more.

How much microgreens to eat per day: all you should know

The general answer is it is subjective and depends on every person how much microgreens to eat per day. But there are recommendations, and you should know about them.

So, specialists recommend people eat from five to ten servings of microgreens per day. The United States Department of Agriculture says that it is better if the average adult eat at least five servings of vegetables.

You also need to know microgreen servings and how many servings you need.

You must know, that one serving of microgreens is 0,16 lb. Microgreen servings are what you should remember for your nutrient intake.

It is also recommended to use a cup to measure how much microgreens to eat per day. So, if you use a cup, you can see that there are enough microgreens if there are in one cup.

Or, you can say that a serving size can be ¾ of an ounce. 

But, as is said, it depends on you, how many microgreens to eat. You should just eat at least five servings of microgreens. This is how much microgreens to eat per day. 

Too many microgreens: is it possible?

When it comes to consuming microgreens, many people are worried about overeating them, even though they know how many microgreens they should eat. Now, let’s figure out if it is even possible, to eat too many microgreens and have consequences. 

A lot of specialists say that it is very difficult to eat too many microgreens and then has bad consequences. To reach the level of overdose, you actually have to eat a large number of microgreens.

However, it is subjective to every one of us. If you are allergic to some of the vitamins or minerals, or some other thing that several microgreens may contain, then you should not eat them at all.

Do not forget to not eat too many microgreens that contain vitamin A because you, like most people, may actually over-consume it. By eating too many microgreens with A vitamin you can harm your bones. 

Vitamin overdose is dangerous.

And it is also important to mention that some of the microgreens are actually can be dangerous for you if you eat them too much. To prevent them, you can read about the optimal dose of consuming microgreens. 

How many microgreens is too much: example

For example, there are microgreens that you definitely should not eat too much. It is buckwheat microgreens. They are good for our health, but in the meantime, you should not eat more of them than 0.08 lb per day. Otherwise, you may have some problems. 

Adequate consumption

The optimal thing you should know about is that if eat too much fresh vegetables or microgreens or other food, it does not mean that it will be good for you.

What you should do is eat a variety of food, and a variety of microgreens. They are all different, they have different vitamins and minerals, so, that is why eating several types of microgreens will be wiser. 

Microgreens replace vegetables: is it optimal?

It may be not obvious, but the answer is yes, you can easily replace starchy vegetables or even cruciferous vegetables and others with microgreens.

When we compare consuming vegetables and consuming microgreens, then turns out that eating microgreens is more healthy than eating vegetables.

Why is that so? 

Well, in general, vegetables have more calories than microgreens, then if you want to consume more calories, you should eat vegetables. But microgreens have much more minerals and vitamins, they are nutritiously rich. 

Then what is optimal? Fully replace one another? No, you should mix them. You should eat both vegetables and microgreens.

So, if you want to replace one another then it can be a good idea but in conditions, when there are still some amount of vegetables.

Microgreens OksanaKiian

Frequently Asked Questions

Can I eat too much microgreens?

No, naturally, you can not eat too many microgreens. But, it is almost impossible since you have to eat a very big amount of microgreens to get problems with your health. According to statistics, very few people can overreach the daily recommended dietary allowance. All of this is true – but for most microgreens.

But do not forget about a buckwheat microgreen which you should eat no more than 0.08 lb per day.

Which microgreen is the healthiest?

It depends on which vitamins and minerals you want to consume the most since all microgreens are nutritiously rich but in different ways.

But you can note, that there are very healthy microgreens, which are garnet amaranth, cilantro, green daikon radish, and, of course, broccoli microgreens. Choose which one is best for you.

Can you just eat microgreens?

Yes, you can just eat microgreens, it is healthy and safe as long as you remember to wash them before eating. Most microgreens have a nice structure and a pleasant taste. 

Can I replace vegetables with microgreens?

Theoretically, you can replace them, because microgreens have more minerals and vitamins than vegetables, so they bring a lot of good to our bodies. 

But it is recommended to not fully replace them because vegetables have something that microgreens do not have in a good number. Raw vegetables have more fiber, carbohydrates, and starch, which are also healthy and useful for our bodies. So, what you should do is mix them.

So, when microgreens replace vegetables not fully – this is adequate intake.

In conclusion: eat more microgreens

Most people do not eat enough nutritious greens, regular vegetables, or other foods and lack vitamins. One of the ways to fix this, and to make your health better, is by eating microgreens and sometimes only microgreens.

There is a normal amount of microgreens that you should eat every day to stay healthy: it is no more than seven servings of microgreens, and one serving is one cup or seventy-five grams.

You can eat more if it is what is recommended personally for you. Stay healthy!

Learn More: Eat To Meet Your RDA: The 12 Microgreens Vitamins You Need

Irene Harper

I am a fan of healthy eating, so I studied a lot of information on how to grow microgreens on my own.

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