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Corrected 21 September 2026. This page previously said microgreen juice had to be drunk within 15 to 20 minutes, and that an ounce of microgreens carried the sulforaphane of 1.5 pounds of broccoli. Neither holds up. What replaced them is below.
I walked into my favorite salad spot after they’d moved to a new location. Same great salads on the right side of the room. But on the left? A juice bar. Brand new.
I watched the woman behind the counter toss a handful of what looked like microgreens into a press. That caught my attention.
For two centuries, doctors have known that drinking fresh citrus juice prevents scurvy. That science is old. What’s new is the research showing microgreens measure higher than mature plants on vitamins and carotenoids, by margins running from 2.6 times to roughly 260 times depending on the crop and the nutrient (Xiao, Zhenlei, et al., 2012). Put those into a juicer, and you get a single glass with more vitamins, minerals, and phytonutrients than a full plate of salad.
Can you juice microgreens? Yes. And once you understand which varieties to use and why, you’ll never look at a regular green juice the same way.
Key Takeaways
Microgreens can be juiced. Xiao and colleagues measured 25 microgreen varieties and found higher vitamin and carotenoid density than in mature leaves, by margins that depend entirely on the crop and the nutrient: red cabbage microgreens carried over 40 times the vitamin E of mature red cabbage, while cilantro microgreens carried 3 times the beta-carotene of mature cilantro (Xiao et al., 2012). They measured the whole leaf, not juice. The best varieties for juicing are broccoli, kale, watercress, beet, and arugula microgreens. Use a masticating or hydraulic press juicer, which works the greens at low speed.
Microgreen Juice Works.
But Only for Certain Patterns.
In the Microgreens Method, broccoli microgreens target oxidative stress through sulforaphane. Beet microgreens target iron deficiency. Watercress targets broad-spectrum nutrient gaps. If none of those are your concern, a different variety matches your pattern more precisely. Five questions tells you which one.
Find My PatternSuperfood: Microgreens over Mature Plants
HOW TO MAKE THE PERFECT SMOOTHIE AT HOME | Amy Keating, Consumer Reports
Why do microgreens beat mature greens in a juicer?
Juicing strips fiber. That’s the tradeoff. You lose the pulp, but your body absorbs the remaining nutrients faster and in higher concentrations.
Now multiply that effect with microgreens.
Jennifer Di Noia at William Paterson University defined 17 nutrients of public health importance for the CDC (Di Noia, Jennifer, 2014). She scored 41 fruits and vegetables by nutrient density. The top scorers were almost all available as microgreens:
| Microgreen Variety | Nutrient Density Score |
|---|---|
| Watercress | 100.00 |
| Chinese cabbage | 91.99 |
| Chard | 89.27 |
| Beet greens | 87.08 |
| Spinach | 86.43 |
| Kale | 49.07 |
| Arugula | 37.65 |
| Broccoli | 34.89 |
Source: Di Noia, 2014. CDC Powerhouse Fruits and Vegetables classification.
Those scores come from mature plants. Microgreens measure higher than their mature counterparts on vitamins and carotenoids in the leaf, though the margin is not one number: across the 25 varieties Xiao and colleagues tested it ran from 2.6 times to roughly 260 times depending on which crop and which nutrient you picked (Xiao et al., 2012). Whether any of that advantage survives the press is a separate question, and the answer is not what most juicing pages assume.
You will see it claimed that an ounce of broccoli microgreens carries the sulforaphane of 1.5 pounds of mature broccoli. That number traces back to a 1997 study of three-day-old sprouts, and it measured glucoraphanin, the precursor, not sulforaphane itself. Microgreens are cut at day ten to twelve, and no study has measured sulforaphane in microgreen juice. A 100g serving of sunflower and basil microgreen mix delivers vitamins A, C, K, plus polyphenols at concentrations no mature salad can match.
That’s the math. More nutrients per ounce. Faster absorption. Less chewing.
Which microgreens are best for juicing?
Not all varieties juice equally. Some produce more liquid. Others pack more flavor. And some deliver specific nutrients you might be targeting for a health concern.
Best for nutrient density: Broccoli, kale, watercress, and beet microgreens top Di Noia’s powerhouse list and produce good juice yield.
Best for flavor in blends:
| Microgreen | Flavor Profile | Intensity |
|---|---|---|
| Watercress | Bitter, peppery | Strong |
| Kale | Bitter, mild | Mild |
| Arugula | Savory, nutty | Strong |
| Broccoli | Bitter, mild | Mild |
| Beet greens | Sweet, earthy | Mild |
Strong-flavored microgreens like arugula and watercress work best blended with fruit. Mild varieties like broccoli and kale can stand on their own or mix with almost anything.
Best for specific health goals: Broccoli microgreens deliver concentrated sulforaphane, which activates the NRF2 pathway and supports your body’s antioxidant response (Fahey et al., 1997). Beet microgreens are high in iron at 23.9 mg per 100g serving. Watercress scores a perfect 100 on the CDC nutrient density scale.
That’s the what and the why. If you want specific recipes matched to health goals, portions, and daily protocols, grab a copy of Eat Now! Microgreen Juices & Microgreens on Amazon. It has the full recipe library built around these varieties.
What kind of juicer works for microgreens?
Not all juicers handle microgreens well. Leafy greens are thin, delicate, and low in water content compared to fruits. The wrong juicer will shred the leaves, generate heat, and destroy the nutrients you’re trying to extract.
Use a masticating or hydraulic press juicer. These operate at low speeds, crush rather than shred, and preserve enzyme activity. N. W. Walker invented the first hydraulic press juicer in the 1930s. That Norwalk design is still in production 90 years later. Walker lived to 99.
Avoid centrifugal juicers. They spin at high RPMs, generate heat, and expose juice to oxygen. Both kill the enzymes and degrade the micronutrients you’re juicing for in the first place.
We tested 12 juicers on microgreens and scored them by juice yield, nutrient retention, and ease of cleaning.
How long does microgreen juice stay fresh?
Longer than you have been told. Sulforaphane’s measured half-life is 2.38 days at 26°C (78.8°F), and 17 to 34 days refrigerated at 4°C (39.2°F), depending on pH (Franklin et al., 2014). Twenty minutes on the counter costs well under one percent of it.
After juicing, oxidation starts immediately. What happens within minutes is different, though: sulforaphane binds to glutathione and to the proteins sitting in the juice, which removes it from the measurement without necessarily removing it from the glass (Bello et al., 2018). A few guidelines:
- Drink it fresh for flavor, not against a twenty-minute clock
- If you need to store it, use a pre-chilled airtight thermos
- Refrigerate at 35 to 38°F (not the freezer) for a maximum of 2 days
- Add a drop of lemon juice to slow oxidation and hold flavor
Harmful bacteria can grow in squeezed juice that sits out. Make only as much as you plan to drink.
The same applies to your microgreens before juicing. Store them in the coldest part of your fridge. Use them within 2 days of harvest for peak nutrient content.
Should you juice microgreens or blend them into smoothies?
Depends on what you want.
Juicing removes the fiber. You get a concentrated liquid with fast nutrient absorption. Good for targeted nutrition, post-workout recovery, or when you want maximum micronutrients without the bulk.
Blending keeps the fiber. You get a thicker smoothie with slower digestion. Good for meal replacement, satiety, and gut health.
Both methods deliver the microgreen nutrients. The difference is speed of absorption versus fullness.
If smoothies are more your thing, you can blend microgreens with fruit, yogurt, or nut milk for a complete meal. But keep in mind: the nutrient density advantage of microgreens over mature greens holds up in either method. A blended microgreen smoothie still outperforms a mature spinach smoothie ounce for ounce.
What fruits pair best with microgreens in juice?
Strong-flavored microgreens like arugula and watercress need fruit to balance the bitterness. Milder varieties like broccoli and kale blend easily without much fruit at all.
Fruits that pair well with microgreens:
- Citrus (orange, lemon): Cuts bitterness. The vitamin C boosts iron absorption from beet microgreens.
- Mango: Adds sweetness and body. Pairs well with beet microgreens for a smooth, earthy blend.
- Apple: Mild and versatile. Works with any microgreen variety.
- Cherries: Anti-inflammatory properties complement broccoli microgreens. Great for post-workout.
- Pomegranate: High in antioxidants. Adds tartness that pairs with peppery watercress.
The exact combinations, ratios, and step-by-step recipes are in Eat Now! Microgreen Juices & Microgreens. Each recipe is built around a specific health outcome and matched to the microgreen variety that delivers it.
You Know Microgreens Can Be Juiced.
But Which Ones Match Your Body?
Watercress scores 100 on nutrient density. Broccoli delivers concentrated sulforaphane. Beet microgreens pack 23.9 mg of iron per serving. Each one targets something different. Five questions tells you which variety fits what your body is fighting right now.
Find My PatternWrap Up: Juicing Microgreens
Microgreens can be juiced, and the nutritional advantage is backed by peer-reviewed research. One ounce of microgreen juice delivers what would take a full plate of mature greens to match.
The best varieties for juicing are broccoli, kale, watercress, beet, and arugula microgreens. Use a masticating or hydraulic press juicer for maximum nutrient retention. Drink it fresh for flavor. The twenty-minute deadline you will read elsewhere is not supported by the measurements.
Which microgreens to juice and why they work: that’s what you now know. For exact recipes, portions, and health-matched protocols, the full system is in the book.
Can You Juice Microgreens: Frequently Asked Questions
Can you juice microgreens?
Yes. Microgreens can be juiced using a masticating or hydraulic press juicer. In the leaf they measure higher than mature greens on vitamins and carotenoids, by margins that depend on the crop and the nutrient (Xiao et al., 2012). What survives the press is a separate question, and nobody has measured it for microgreen juice.
What are the best microgreens for juicing?
Broccoli, kale, watercress, beet, and arugula microgreens score highest on the CDC’s nutrient density scale and produce good juice yield. Broccoli microgreens are high in sulforaphane. Beet microgreens deliver 23.9 mg of iron per 100g serving.
Do you need a special juicer for microgreens?
A masticating or hydraulic press juicer works best. Centrifugal juicers spin at high RPMs and generate heat, which degrades the enzymes and micronutrients in leafy microgreens. Low-speed juicers crush the leaves and preserve more nutrients.
How long does microgreen juice last?
Sulforaphane’s measured half-life is 2.38 days at 26°C (78.8°F) and 17 to 34 days refrigerated at 4°C (39.2°F), so the twenty-minute rule has no support (Franklin et al., 2014). If storing, use an airtight container in the coldest part of your fridge (35 to 38°F) for a maximum of 2 days. Add a drop of lemon juice to slow oxidation.
Are microgreens better juiced or blended?
Both methods deliver concentrated microgreen nutrients. Juicing removes fiber for faster absorption. Blending keeps fiber for satiety and gut health. The nutrient density advantage of microgreens over mature greens holds in either method.
Can you mix microgreens with fruit in a juicer?
Yes. Strong-flavored microgreens like arugula and watercress benefit from fruit to balance bitterness. Citrus, apple, mango, and cherries pair well. Mild varieties like broccoli and kale blend easily with minimal fruit.
References
Clemens, Roger, et al. “Squeezing Fact from Fiction about 100% Fruit Juice.” Advances in Nutrition, vol. 6, no. 2, Mar. 2015, pp. 236S–243S, https://doi.org/10.3945/an.114.007328.
Di Noia, Jennifer. “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.” Preventing Chronic Disease, vol. 11, June 2014, https://doi.org/10.5888/pcd11.130390.
Fahey, Jed W., et al. “Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens.” Proceedings of the National Academy of Sciences, vol. 94, no. 19, 1997, pp. 10367–10372.
Pinto, Edgar, et al. “Comparison between the Mineral Profile and Nitrate Content of Microgreens and Mature Lettuces.” Journal of Food Composition and Analysis, vol. 37, Feb. 2015, pp. 38–43, https://doi.org/10.1016/j.jfca.2014.06.018.
Xiao, Zhenlei, et al. “Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens.” Journal of Agricultural and Food Chemistry, vol. 60, no. 31, July 2012, pp. 7644–51, https://doi.org/10.1021/jf300459b.
Zeratsky, Katherine. “What to Know Before You Juice.” Mayo Clinic, 2016, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020.
