Kale Microgreens Nutrition

Unlocking the Nutritional Powerhouse: The Kale Microgreens Guide

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Imagine a tiny, tender plant, no taller than your thumb, packing a nutritional punch that rivals and often surpasses full-grown vegetables. Welcome to the world of kale microgreens nutrition. These miniature greens are not just a garnish on your plate; they’re a superfood taking the health and culinary worlds by storm.

Kale microgreens are astoundingly teeming with vitamins: K (325%), C (103.78%), A (26.78%), B2 (26.69%), B6 (11.31%), and B9 (15.50%). They are just rich in calcium (25.40%), iron (20%), potassium (10.24%), and manganese (40%). In addition, they provide lutein, zeaxanthin (104.33%), moderate fiber (10.79%), and all 9 essential amino acids. They are a potent superfood for overall wellness.

I remember the first time I discovered the power of kale microgreens. Kale was a new vegetable in supermarkets. Their stems were a bit stiff and chewy raw. So, I tried growing them as microgreens, looking for ways to eat healthier without an entire garden.

The journey was nothing short of transformative. As I watched the tiny seeds sprout and grow, I felt a connection to my food that I’d never experienced before. And when I harvested my first crop, the taste was incredible – so fresh and vibrant. But the real surprise came when I delved into the nutritional profile of these tiny greens. The levels of vitamins K, A, and C, fiber, calcium, and iron, were off the charts. I was hooked.

Now, I want to share this journey with you. Whether you’re a home gardener, a health-conscious consumer, or a gourmet chef, kale microgreens have something to offer.

Let’s explore the world of kale microgreens nutrition together and discover how these tiny greens can greatly impact your health.

Quick Reads

Kale – A Green Powerhouse      |      Kale Microgreens Nutrition Info      |      Health Benefits of Kale Microgreens      |      Cooking With Kale Microgreens      |      Growing Kale Microgreens: Unique Conditions      |      Kale Microgreens Nutrition: Key Takeaways      |      Related Questions      |      Share The Guide      |      Works Cited

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Kale – A Green Powerhouse

Kale, a leafy green vegetable, has a rich history that dates back thousands of years. Kale is a member of the Brassicaceae family (like broccoli, arugula, cabbage, and radish) and a descendant of wild cabbage, native to Europe and Asia Minor, and has been grown and consumed for nearly 4,000 years.

It originated in the eastern Mediterranean and Anatolia and was cultivated for food beginning by 2000 BCE at the latest. The Greeks and Romans grew kale and similar leafy greens, which they used for various purposes, including as a cure for drunkenness. [2]

The cultivation of these wild plants started around the 6th century BCE. In the Middle Ages, kale was one of the most widely eaten green vegetables. Over time, different kale cultivars have been developed, including curly-leaved and flat-leaved varieties leading to the modern kale we know today, which has a much larger leaf and a likely better flavor profile.

Scientific Name Brassica oleracea var. acephala
Common Name Kale
Plant Family Brassicaceae
Etymology The term ‘kale’ is derived from the Northern Middle English ‘cale’ (or ‘cole’) for ‘cabbage.’


Kale microgreens, the young kale seedlings, have gained popularity recently due to their high nutrient content and culinary versatility. They are harvested just a few weeks after planting when the first true leaves appear. Despite their small size, kale microgreens pack a nutritional punch, containing higher concentrations of vitamins, minerals, and antioxidants than mature kale.[1]

Varieties of Kale

Kale has several types, each with unique taste, texture, and color. Some of the popular varieties include:

Curly Kale Characterized by its ruffled leaves and fibrous stalk, it is the most common type in grocery stores.
Lacinato Kale Also known as ‘dinosaur kale,’ it has dark blue-green leaves with a slightly wrinkled texture.
Red Russian Kale This variety has flat, fringed leaves that resemble oak leaves. The leaves are a reddish-purple with a sweet, robust flavor.
Siberian Kale Known for its hardiness, it has large, tender leaves ideal for salads and smoothies.

Each of these varieties can also be grown as microgreens, offering a range of flavors and textures for culinary use.

This brief overview provides a foundation for understanding the rich history and nutritional benefits of kale and its microgreens. As we delve deeper into the topic, we’ll explore this green powerhouse’s cultivation process, health benefits, and culinary uses.

There are hundreds of plants, herbs, roots, and fruits you can grow and eat as microgreens. Explore my post “Top 30 Microgreens You Can Easily Grow Indoors.”

Microgreens Recipes

To help you get started on your microgreen journey, here are some recipes that you might find helpful:

Salad Recipe Book

Check out my FREE book, “Eat Now! 15 Savory Microgreen Salad Recipes,” available on Amazon https://www.amazon.com/gp/product/B085ZCFK7B.

Juicing Recipe Book

Check out my book, “Eat Now! Microgreen Juices: 25 Savory Pocket Recipes,” available on Amazon https://www.amazon.com/Eat-Now-Microgreen-Juices-Microgreens-ebook/dp/B08DQLLGYS/

Soups Recipe Book

Check out my book, “Eat Now! Microgreen Soups: 15 Savory Low-Fat Pocket Recipes,” available on Amazon https://www.amazon.com/Eat-Now-Microgreen-Soups-Microgreens-ebook/dp/B087BXQSDT/

Experimenting with different dishes and flavors is the key to enjoying microgreens. Start small, and gradually incorporate them into your meals. With their potent nutrition profile and versatile flavor, microgreens are a great addition to any diet. Happy eating!

Kale Microgreens Nutrition Info

Kale is low in fat, carbs, sugars, and protein, has moderate fiber content (4.1 g, 10.79%), and works great on a weight-loss diet like all leafy greens. Based on the information from the FoodData Central-USDA and recent research, here is the nutritional profile of Kale Microgreens:

NameAmountDaily Value% Daily Value
Water89.6 g3546 g2.51%
Energy35 kcal
Energy148 kJ
Protein2.92 g68 grams4.29%
Total lipid (fat)1.49 g62 g2.40%
Ash1.54 g
Carbohydrate, by difference4.42 g315 g1.40%
Fiber, total dietary4.1 g38 grams10.79%
Sugars, total including NLEA0.99 g50 g1.98%
Calcium, Ca254 mg1000 mg25.40%
Iron, Fe1.6 mg8 mg20.00%
Magnesium, Mg33 mg420 mg7.86%
Phosphorus, P55 mg0.7 g7.86%
Potassium, K348 mg3400 mg10.24%
Sodium, Na53 mg1500 mg3.53%
Zinc, Zn0.39 mg11 mg3.55%
Copper, Cu0.053 mg900 mcg5.89%
Manganese, Mn0.92 mg2.3 mg40.00%
Selenium, Se0.9 µg55 mcg1.64%
Vitamin C, total ascorbic acid93.4 mg90 mg103.78%
Thiamin0.113 mg1.2 mg9.42%
Riboflavin0.347 mg1.3 mg26.69%
Niacin1.18 mg16 mg7.38%
Pantothenic acid0.37 mg5 mg7.40%
Vitamin B-60.147 mg1.3 mg11.31%
Folate, total62 µg400 mcg15.50%
Choline, total0.5 mg0.55 g0.09%
Betaine0.3 mg
Vitamin A, RAE241 µg900 mcg26.78%
Carotene, beta2870 µg
Cryptoxanthin, beta27 µg
Vitamin A, IU4810 IU
Lutein + zeaxanthin6260 µg6000 mcg104.33%
Vitamin E (alpha-tocopherol)0.66 mg15 mg4.40%
Vitamin K (phylloquinone)390 µg120 mcg325.00%
Fatty acids, total saturated0.178 g
Fatty acids, total monounsaturated0.104 g
Fatty acids, total polyunsaturated0.673 g
Tryptophan0.035 g
Threonine0.131 g
Isoleucine0.175 g
Leucine0.205 g
Lysine0.175 g
Methionine0.029 g
Cystine0.038 g
Phenylalanine0.15 g
Tyrosine0.103 g
Valine0.159 g
Arginine0.163 g
Histidine0.172 g
Alanine0.147 g
Aspartic acid0.262 g
Glutamic acid0.331 g
Glycine0.141 g
Proline0.174 g
Serine0.123 g

Table: Kale microgreens nutrition facts

Nutrients Found in Lettuce Microgreens

Now, look at the most potent nutrients and minerals in lettuce microgreens. These compounds have been linked to many health benefits, including reduced inflammation and improved cardiovascular health.

*Important Note: The links to specific nutrients are for use based on medical or dietary needs. I’ve written extensively that in two well-known studies, “there is, for the majority of the population, no overall benefit to taking multivitamins or mineral supplements.” However, if you are like me and had a physical exam, the results showed my red blood cells were small, so I needed more iron. When your doctor prescribes these supplements, don’t ignore the advice.

Simply swallowing some pills because someone, even a scientist, says it may help with some ailment is not the same as a targeted supplementation for a specific period.

Kale Microgreens: Nutrient Analysis

One nutrient that stands out in Kale Microgreens is Vitamin K, providing an astonishing 390µg, 104% of the recommended daily intake. Deficiency in Vitamin K may result in decreased bone strength and a higher risk of fractures.

Vitamin K (390 µg, 325.00%) In addition to the proper development and maintenance of bone, vitamin K also helps generate proteins needed in blood clotting.
Lutein + zeaxanthin (6260 µg, 104.33%) Lutein and Zeaxanthin are carotenoids that help to protect the eye from damage caused by harmful light, which may reduce the risk of age-related macular degeneration.
Vitamin C (93.4 mg, 103.78%) For every tissue in your body to grow, develop and recover, you need vitamin C. It helps heal wounds and maintain healthy bones, teeth, and skin. It is also an antioxidant that helps protect cells from damage caused by free radicals.
Riboflavin (0.347 mg, 26.69%) Riboflavin, vitamin B2, converts food into energy, so it’s necessary for growth and development. It also helps to maintain healthy skin, eyes, and nervous systems.
Vitamin B-6 (0.147 mg, 11.31%) In addition to supporting the metabolism of proteins and red blood cells, Vitamin B6 is a water-soluble vitamin requiring good nerve function. Vitamin B-6 also helps maintain healthy skin, eyes, and liver.
Folate (62 µg, 15.50%) Folate is a vitamin B that helps produce DNA and RNA, essential for adequately developing the fetus’ nervous system. Folate also helps maintain healthy skin, hair, and eyes.
Vitamin A (241 µg, 26.78%) Vitamin A is vital in helping maintain healthy vision and skin, which is required for proper immune system functioning. Vitamin A also plays a role in the growth and development of bones and teeth.
Calcium, Ca (254 mg, 25.40%) Calcium is essential to develop, grow, and maintain bone.
Iron, Fe (1.6 mg, 20.00%) Iron has a vital role to play in the production of blood. Hemoglobin in red blood cells and myoglobin in muscle cells comprise about 70 percent of your body’s iron. Hemoglobin is essential to transfer oxygen from your lungs into the tissue.
Potassium, K (348 mg, 10.24%) Potassium is a necessary mineral that acts as an electrolyte in transmitting signals from muscles. It helps regulate the balance of fluids, nerve signals, and muscle contractions.
Manganese, Mn (0.92 mg, 40.00%) Manganese is essential in metabolizing amino acids, cholesterol, and carbohydrates.

Interestingly, the high Vitamin K content in kale microgreens can be attributed to the plant’s ability to synthesize phylloquinone during the early stages of growth. This unique feature of microgreens makes them a nutrient-dense food option.

Incorporating Kale Microgreens into your diet can significantly contribute to Vitamin K intake, promoting better blood and bone health.

In the next section, we will explore the culinary uses of kale microgreens, showcasing their versatility beyond their nutritional value.

Kale Microgreens: Leggy Roots

Health Benefits of Kale Microgreens

Kale microgreens, despite their small size, are a nutritional powerhouse. They are rich in vitamins, minerals, and antioxidants, contributing to their numerous health benefits.

Preventing Osteoporosis Vitamin K is crucial in promoting bone health and aiding in blood clotting. A diet rich in kale microgreens can help ensure adequate intake of this essential nutrient, potentially reducing the risk of bone fractures and bleeding disorders.
Immune Health Apart from vitamin K, Kale microgreens are teeming with nutrients such as vitamins A, C, and calcium. These nutrients are known for their immune-boosting properties, helping to protect the body against various diseases.
Reduce Chronic Disease Moreover, kale microgreens are rich in antioxidants. These substances help to protect the cells against free radicals, a kind of unstable molecule that can damage your cells. This antioxidant effect may reduce the risk of chronic diseases, such as heart disease and certain types of cancer.
Bioavailable Furthermore, research suggests that the nutrients in kale microgreens are highly bioavailable. This means they are easily absorbed by the body, ensuring you get the maximum health benefits from consuming these greens.
Medicinal Properties Kale microgreens also have potential medicinal properties. Some studies suggest that they may have anti-cancer properties, although more research is needed in this area.
Eye Health A deficiency in vitamin A can lead to night blindness and, in severe cases, total vision loss. The macula, a part of the retina, contains high concentrations of lutein and zeaxanthin. They act as antioxidants, protecting the eyes from damage caused by free radicals. They also help to filter out harmful high-energy blue wavelengths of light, acting as a natural sunblock for the eyes.

Adding kale microgreens to your diet is a simple but efficient way of increasing nutrient intake and promoting general health. Their potential health benefits and medicinal properties make them valuable to any diet.

As we delve deeper into kale microgreens, let’s explore how to cook with these nutrient-dense greens in the next section.

Cooking With Kale Microgreens

Kale microgreens are a nutrient-dense food that can be consumed raw and cooked. However, the method of preparation can affect its nutrient content.

C is sensitive to heat and water, so boiling kale microgreens can significantly lose this nutrient. Eating raw kale in salads or smoothies can help preserve its vitamin C content.

On the other hand, cooking kale microgreens can make certain nutrients more bioavailable. For example, steaming kale microgreens can increase the availability of beta-carotene, a precursor to vitamin A. Cooking can also reduce the levels of oxalic acid. This compound can bind to minerals like calcium and iron, reducing their absorption.

Kale microgreens can be a versatile addition to your meals, adding a nutritional punch and a fresh, slightly peppery flavor. Here are some ways you can incorporate them into your cooking:

Salad Toss kale microgreens with purple cabbage, caramelized onions, and crispy quinoa for a refreshing and colorful salad. Drizzle with your favorite dressing and enjoy.
Cheese Pizza Top your favorite pizza crust with parmesan and ricotta cheese, pistachios, and a generous handful of kale microgreens for a gourmet twist on pizza night.
Avocado Toast Upgrade your avocado toast by adding a layer of kale microgreens. For some heat, finish with a few drops of olive oil, Himalayan pink salt, and a pinch of red pepper flakes.
Omelets or Scrambled Eggs Add red Russian kale microgreens to your morning eggs for a nutritious start.
Veggie Bowls Create a nutrient-dense veggie bowl with your choice of grains, vegetables, protein, and top with kale microgreens for added flavor and nutrition.

Remember, the possibilities are endless when cooking with kale microgreens.

Want more ideas on using lettuce and other microgreens in your daily meals? Read my post, “Mastering the Art – How Chefs Pair Microgreens with Proteins for a Nutritional Boost.

As we move to the next section, we’ll explore the unique growing conditions of kale microgreens.

Growing Kale Microgreens: Unique Conditions

Here is a brief review of each process in the kale microgreens lifecycle:

Seed Sourcing Kale seeds are sourced from reliable suppliers. They are non-GMO and often organic, ensuring the highest quality microgreens.
Seed Sanitization Seeds are sanitized to eliminate potential pathogens. This is often done using a hydrogen peroxide solution unique to microgreens cultivation.
Planting Kale seeds are densely sown on a growing medium, usually soil or a soilless mix. The high density is unique to microgreens, resulting in thick, lush growth.
Germination Kale seeds germinate quickly, usually within 3-4 days. They are kept in a dark, humid environment during this stage.
Growing Kale microgreens grow under light conditions, with a temperature between 60-70°F. They are ready to harvest faster than other microgreens in 7-10 days.
Storage They are stored at a low temperature (around 4°C, 39°F) to prolong shelf life.
Distribution Kale microgreens are distributed locally due to their short shelf life. They are often sold directly to consumers at farmers’ markets or restaurants.

Unique aspects of growing kale microgreens include their fast growth rate, and the packaging also tends to be more protective due to the delicate nature of the greens.


Kale Microgreens Business Trends

The most recent research shows that kale microgreens have been gaining popularity in the commercial microgreen market. They are particularly prevalent in North America and Europe, where health-conscious consumers increasingly incorporate these nutrient-dense greens into their diets.

Here are some key points about the economic prospects of kale microgreens.

  • The kale microgreens market is expected to benefit from an increase in the aquaponics industry and the demand for organic vegetables.
  • The global microgreens market, which includes kale microgreens, is projected to reach an expected value of USD 3695 million by 2030, growing at a CAGR of 11% from 2022 to 2030.
  • The market for kale microgreens is dominated by North America, which is expected to maintain its dominance over the forecast period.
  • Kale microgreens are sold in grocery stores, farmers’ markets, and online. The kale microgreen market is expected to grow “between 2016 and 2021, at the growth rate of CAGR 9.1%.”
  • The global kale microgreen market was valued at approximately USD 12.57 million in 2021 and is anticipated to grow at a healthy rate.

These points suggest a promising future for cultivating and selling kale microgreens. The demand for microgreen products, including kale green ones, is expected to grow as consumers become more conscious and aware of the nutritional advantages of nutrient-dense foods.

This information is based on the latest research and trends, and the situation may change over time.

COURSE: Microgreens Startup

Looking to start a microgreens business (or side hustle)? Don’t start without taking my short FREE course, and validate your business model first.

You may buy a microgreen growing kit if you’d like to grow your own clovers at home. These kits usually include all the supplies you need to get started, including seeds, growing medium and detailed instructions. Some recommended products include:

Clover Microgreens Seeds Start your microgreens garden with these high-quality clover seeds. They’re easy to grow and produce vibrant, flavorful greens.
Microgreens Growing Kit This kit includes everything you need to start growing your own microgreens at home, including a tray, soil, and a selection of seeds.

The Organic Microgreens Growing Kit by Urban Leaf, https://www.amazon.com/Urban-Leaf-Microgreens-Growing-Kit/dp/B0BHX54Q4Q

The Microgreens Grow Kit by Hamama, https://www.hamama.com/products/microgreens-kit

Growing Microgreens Get inspired with this recipe book, which features a variety of creative ways to incorporate microgreens into your meals.

My Microgreens Growing Book available from Amazon: “CHILDREN OF THE SOIL: Nine Days To Growing Nutritious Microgreens At Home” is an excellent resource for understanding the lifecycle of microgreens and how to care for them. Find it here.

Remember, every purchase you make through these links supports our work to bring you the best microgreens content, “tray tested, science backed.” Happy growing!

Kale Microgreens Nutrition: Key Takeaways

Kale microgreens are a nutritional powerhouse packed with essential vitamins and minerals. In addition, they have a high content of essential vitamins K, C, and A that are needed for maintaining blood clotting, as well as concerning immunologic function and eye health. For example, it contains a large amount of beta-carotene and zeaxanthin that have been demonstrated to be beneficial in treating eye diseases and reducing the risk for certain types of cancer.

Incorporating kale microgreens into your diet is easy and versatile. They can be added to salads, sandwiches, and smoothies or used as a garnish for soups and other dishes. Not only do they add a nutritional boost, but they also provide a unique flavor and aesthetic appeal to your meals.

Growing kale microgreens at home is a simple and rewarding process. They require primary care and can be harvested within a week or two. Growing your microgreens ensures you have a fresh, organic, readily available supply.

In the commercial sector, kale microgreens are gaining popularity due to their nutritional profile and versatility in culinary applications. Gourmet chefs use them, and are increasingly found in health-conscious consumers’ kitchens.

Kale microgreens are a valuable addition to your diet and garden. Whether you’re a home gardener, a gourmet chef, or someone looking to boost your nutritional intake, kale microgreens are worth exploring. Start growing or eating them today and reap their numerous health benefits!

Join the community
Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow more microgreens to live healthier and longer lives.

Related Questions

Kale Microgreens vs. Mature Kale

Microgreens, including kale, are typically considered more nutrient-dense than full-grown vegetables because they are only harvested when the plant is ready to use its energy stores. Waterland, Nicole L. et al. show that kale microgreens are nutritionally superior. Explore more in my post, “Health Check: Are microgreens better for you than regular greens?

How do Kale microgreens taste?

Red Russian Kale microgreens are the sweetest and most tender of all kale microgreen types. This is contrary to popular belief that it has a bitter flavor. Check out my post, “What Do Microgreens Taste Like?

How do kale microgreens support a healthy immune system?

Kale microgreens are packed with nutrients that support a healthy immune system. These nutrients include vitamins A, C, and K and minerals like calcium and potassium. Vitamin A is vital for immune function because it helps regulate the immune response and supports the production of white blood cells. Discover more in my post, “Eat To Meet Your RDA: The 12 Microgreens Vitamins You Need.”

If you want more in-depth information, contact Andrew Neves at [email protected].

Share The Guide

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Thank you for reading, and remember, your health is an investment, not an expense. So, invest wisely!

Works Cited

  1. ACS Food Science & Technology. “Broccoli and Kale Microgreens Pack a Nutritional Punch That Varies with Growing Conditions.” American Chemical Society, 16 Feb. 2022, www.acs.org/pressroom/presspacs/2022/acs-presspac-february-16-2022/broccoli-and-kale-microgreens-pack-a-nutritional-punch-that-varies-with-growing-conditions.html. Accessed 26 July 2023.
  2. “Global Kale Microgreen Market Size Study & Forecast, by Product, by Farming, by Distribution Channel and Regional Analysis, 2022-2029.” Www.giiresearch.com, www.giiresearch.com/report/bzc1262743-global-kale-microgreen-market-size-study-forecast.html. Accessed 26 July 2023.
  3. “Kale Microgreen Market 2023 Industry Size, Shares, Segment and Forecast up to 2031.” MarketWatch, www.marketwatch.com/press-release/kale-microgreen-market-2023-industry-size-shares-segment-and-forecast-up-to-2031-2023-05-01?mod=search_headline. Accessed 26 July 2023.
  4. Kale Microgreen Market 2023-2030 | Size, Share, Growth. https://markwideresearch.com/kale-microgreen-market/. Accessed 26 July 2023.
  5. “Kale Microgreen Market Size, Share, Price, Trends |Research Report 2030.” Allied Market Research, www.alliedmarketresearch.com/kale-microgreen-market-A16137. Accessed 26 July 2023.
  6. Liu, Zhihao, et al. “Profiling of Polyphenols and Glucosinolates in Kale and Broccoli Microgreens Grown under Chamber and Windowsill Conditions by Ultrahigh-Performance Liquid Chromatography High-Resolution Mass Spectrometry.” ACS Food Science & Technology, vol. 2, no. 1, Dec. 2021, pp. 101–13, https://doi.org/10.1021/acsfoodscitech.1c00355. Accessed 26 July 2023.
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