I remember the first time I discovered the world of lettuce microgreens. A bright green tray of tiny, leafy greens caught my eye at a local farmer’s market. The vendor, an enthusiastic urban gardener, introduced me to the concept of lettuce microgreens nutrition. I was intrigued, and that chance encounter sparked a journey of exploration into the nutritional powerhouse of lettuce microgreens.
Humble lettuce microgreens are a silent powerhouse of vitamins K (105% RDI), A (41.11%), and C (10.22%), lutein + zeaxanthin (28.83%), and manganese (10.87%). They contain 18 20 amino acids in small quantities, including all 9 essential ones. The high levels of antioxidants in lettuce microgreens, particularly beta-carotene, boost the immune system, promoting eye health and reducing the risk of chronic diseases.
You see, lettuce microgreens are different from your average salad ingredient. You can grow them right in your kitchen, no matter where you live or the time of year.
As I delved deeper into the world of lettuce microgreens, I was astounded by the wealth of health benefits these tiny plants offer. Microgreen lettuce has a huge nutritional profile because it supports the immune system and improves heart health. And the taste? Delightful! They add a fresh, crisp flavor to any dish, making healthy eating a pleasure rather than a chore.
Whether you’re a health-conscious consumer, a gardener at your home, a chef who loves his meals, or only somebody trying to supplement them with nutrition, we have it covered. I invite you to join me on this journey.
Let’s explore the wonders of lettuce microgreens nutrition together and discover how these tiny greens can greatly impact our health and well-being.
Quick Reads
Lettuce Microgreens: Overview and History | Lettuce Microgreens Nutrition Info | Lettuce Microgreens Health Benefits | Cooking With Lettuce Microgreens | Lettuce Microgreens: Unique Growing Conditions | Key Takeaways: Lettuce Microgreens Nutrition | Related Questions | Share the Guide | References
Lettuce Microgreens: Overview and History
Lettuce was first cultivated by the ancient Egyptians, who turned it from a weed, whose seeds were used to produce oil, into a plant grown for its leaves. It spread to the Greeks and Romans, who called it “lactuca,” from which the English “lettuce” is ultimately derived.
| Scientific Name | Lactuca sativa |
| Common Name | Lettuce |
| Plant Family | Asteraceae |
| Etymology | The Latin “lactuca,” which means milk, refers to the term “lettuce.” It is likely that this refers to the milky juice, which occurs in mature lettuce stems. |
Lettuce, or Lactuca sativa, is a plant species in the Asteraceae family. It is commonly grown as a leaf vegetable, but sometimes for its stem and seeds.
Lettuce microgreens are young seedlings of lettuce that are approximately 1–3 inches tall. They have a more intense flavor and higher nutritional value than mature lettuce. The microgreens are usually harvested 7–14 days after germination when the cotyledon leaves have fully developed.
There are several varieties and types of microgreens lettuce, each with a unique taste, texture, and nutritional profile.
- Romaine Lettuce
- Iceberg Lettuce
- Butterhead Lettuce
- Red Leaf Lettuce
- Green Leaf Lettuce
- Batavia Lettuce
- Oak Leaf Lettuce
- Summer Crisp Lettuce
- Oilseed Lettuce
They can be used in various culinary applications, from salads and sandwiches to wraps and garnishes.
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.”
In the next section, let’s examine the nutritional profile of these microgreens.
Lettuce Microgreens Nutrition Info
First, let’s look at the nutrition data of lettuce microgreens. According to the United States Department of Agriculture (USDA), 100 gm of green leaf lettuce microgreens is low in fat, carbs, and sugars, with moderate protein and fiber.
In addition to these macronutrients, they are teeming with minerals, vitamins, and amino acids.
Here is the nutritional analysis of lettuce microgreens based on the data from FoodData Central-USDA and the latest research:
| Name | Amount | Daily Value | % Daily Value |
|---|---|---|---|
| Water | 95 g | 3546 g | 2.68% |
| Energy | 15 kcal | ||
| Energy | 62 kJ | ||
| Protein | 1.36 g | 68 grams | 2.00% |
| Total lipid (fat) | 0.15 g | 62 g | 0.24% |
| Ash | 0.62 g | ||
| Carbohydrate, by difference | 2.87 g | 315 g | 0.91% |
| Fiber, total dietary | 1.3 g | 38 grams | 3.42% |
| Sugars, total including NLEA | 0.78 g | 50 g | 1.56% |
| Calcium, Ca | 36 mg | 1300 mg | 2.77% |
| Iron, Fe | 0.86 mg | 18 mg | 4.78% |
| Magnesium, Mg | 13 mg | 420 mg | 3.10% |
| Phosphorus, P | 29 mg | 1250 mg | 2.32% |
| Potassium, K | 194 mg | 4700 mg | 4.13% |
| Sodium, Na | 28 mg | 1500 mg | 1.87% |
| Zinc, Zn | 0.18 mg | 11 mg | 1.64% |
| Copper, Cu | 0.029 mg | 0.9 mg | 3.22% |
| Manganese, Mn | 0.25 mg | 2.3 mg | 10.87% |
| Selenium, Se | 0.6 µg | 55 mcg | 1.09% |
| Vitamin C, total ascorbic acid | 9.2 mg | 90 mg | 10.22% |
| Thiamin | 0.07 mg | 1.2 mg | 5.83% |
| Riboflavin | 0.08 mg | 1.3 mg | 6.15% |
| Niacin | 0.375 mg | 16 mg | 2.31% |
| Pantothenic acid | 0.134 mg | 5 mg | 2.68% |
| Vitamin B-6 | 0.09 mg | 1.3 mg | 6.92% |
| Folate, total | 38 µg | 400 mcg | 9.50% |
| Choline, total | 13.6 mg | 550 mg | 2.47% |
| Betaine | 0.2 mg | 100 mg | 0.20% |
| Vitamin A, RAE | 370 µg | 900 mcg | 41.11% |
| Carotene, beta | 4440 µg | ||
| Vitamin A, IU | 7400 IU | ||
| Lutein + zeaxanthin | 1730 µg | 6000 mcg | 28.83% |
| Vitamin E (alpha-tocopherol) | 0.22 mg | 15 mg | 1.47% |
| Vitamin K (phylloquinone) | 126 µg | 120 mcg | 105.00% |
| Fatty acids, total saturated | 0.02 g | ||
| Fatty acids, total monounsaturated | 0.006 g | ||
| Fatty acids, total polyunsaturated | 0.082 g | ||
| Tryptophan | 0.009 g | ||
| Threonine | 0.059 g | ||
| Isoleucine | 0.084 g | ||
| Leucine | 0.079 g | ||
| Lysine | 0.084 g | ||
| Methionine | 0.016 g | ||
| Cystine | 0.016 g | ||
| Phenylalanine | 0.055 g | ||
| Tyrosine | 0.032 g | ||
| Valine | 0.07 g | ||
| Arginine | 0.071 g | ||
| Histidine | 0.022 g | ||
| Alanine | 0.056 g | ||
| Aspartic acid | 0.142 g | ||
| Glutamic acid | 0.182 g | ||
| Glycine | 0.057 g | ||
| Proline | 0.048 g | ||
| Serine | 0.039 g | ||
| Source: US NIH, Recommended Dietary Allowances and Adequate Intakes, Elements | |||
| https://www.ncbi.nlm.nih.gov/books/NBK545442/table/appJ_tab3/?report=objectonly |
Table: Lettuce 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.
| Vitamin K (126 µg, 105.00%) | Lettuce microgreens are a valuable vitamin K source vital in blood coagulation and bone health. Microgreen lettuce has been shown to have higher vitamin K levels than adults, borne out by a study conducted in the Journal of Agricultural and Food Chemistry.
An interesting anecdote is that “vitamin K” comes from the German word “Koagulation,” referring to the vitamin’s essential role in blood clotting. |
| Vitamin A (370 µg,41.11%) | Vitamin A is a fatty soluble vitamin for vision, growth, reproduction, and immunity. The primary forms of vitamin A are preformed vitamin A (retinol) and provitamin A carotenoids. Vegetables, like lettuce, are rich in provitamin A carotenoids. |
| Vitamin C (9.2 mg, 10.22%) | Lettuce microgreens are also a good source of vitamin C. Antioxidants are designed to protect cells against damage caused by free radicals. One study found that lettuce microgreens contain higher levels of vitamin C than mature lettuce. |
| Lutein and Zeaxanthin (1740 µg, 28.83%) | These two carotenoids have pigments that give fruits and vegetables bright colors. They’re heavily concentrating on the macula, a part of the eye responsible for Central vision. |
| Betaine | Your body makes betaine, also found in other microgreens such as beets and spinach. When you eat a healthy diet, your betaine intake is about 100 to 300 mg per day. Betaine is involved in liver function, cellular reproduction, and the production of carnitine. It helps to process an amino acid named homocysteine in the body. It might increase creatine production, blood nitric-acid levels, or cell water retention. There have been limited clinical trials in men with conflicting results. |
| Beta-carotene | Lettuce microgreens contain various phytochemicals, including beta-carotene, a red-orange pigment in plants and fruits. The human body converts beta-carotene into vitamin A retinol for healthy eyes and skin. |
| Manganese (0.25 mg, 10.87%) | Manganese, a trace mineral, is essential to the human body, but people only need it in small amounts. Several bodily functions, including the metabolism of alanines, are also influenced by manganese. |
| All amino acids form the protein building blocks, and lettuce microgreens have 18 of the 20 amino acids, including all 9 essential ones, in small quantities. Proteins are chains of amino acids, and different proteins have different amino acid compositions.
These numbers can determine food’s protein quality, as different amino acids have different bodily roles, and some are more essential than others. |
|
| Aspartic acid (0.142 g) | Aspartic acid is an amino acid that is found in all living cells. This substance is not an essential amino acid, so the body can synthesize it from a different amino acid. Aspartic acid involves several critical biological processes – energy production, nerve signaling, muscle contraction, and protein synthesis. |
| Glutamic acid (0.182 g) | Glutaminic acid is the amino acid in every cell that you can think of. It is the most abundant amino acid in the human body and food’s most common flavor enhancer. Glutamic acid involves several critical biological processes – protein synthesis, energy production, nerve signaling, muscle contraction, and sense of taste.
Glutamic acid is the main component of umami, the fifth basic taste. |
This is a general analysis. The precise content of nutrients can vary depending on crop conditions and a particular variety of lettuce microgreens. For a more comprehensive understanding of the nutritional value of lettuce microgreens, further research and analysis are required. (See the References)
Lettuce microgreens are a tasty addition to your meals and a rich source of Vitamin K, contributing to your daily nutritional needs. This makes them an excellent choice for individuals looking to enhance their diet with nutrient-dense foods.
The next section will explore the potential health benefits of incorporating lettuce microgreens into your diet.
Lettuce Microgreens Health Benefits
The nutritional analysis of lettuce microgreens reveals high levels of vitamins A, C, and K, along with significant amounts of manganese, lutein, and zeaxanthin.
| Bone and Blood Health | The essential element for the health of blood clotting and bone is vitamin K. According to a study titled “Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters” by J. M. Beulens et al., The risk of bone fractures is increased if vitamin K deficiency occurs, and sufficient intake may help to maintain good bone health. |
| Heart Health | Antioxidants in lettuce microgreens may help reduce the risk of heart disease by reducing oxidative stress and inflammation [4]. |
| Eye Health and Cell Growth | Lettuce microgreens’ high vitamin A content benefits eye health, immune function, and cell growth. Vitamin C, a potent antioxidant, helps protect the body against free radicals, reducing the risk of chronic diseases. In addition, it has a vital role in the synthesis of collagen and wound healing as well as iron absorption. |
| Cardiovascular health | A study published in the Journal of Nutrition and Metabolism found that consuming lettuce microgreens increased the levels of beneficial compounds in the blood associated with cardiovascular health. |
| Cancer prevention | Some research suggests that lettuce microgreens may have cancer-preventive properties. For example, a study published in the Journal of Agricultural and Food Chemistry found that lettuce microgreens had higher levels of lutein and zeaxanthin. These two antioxidants have been linked to a reduced risk of certain types of cancer. |
| Weight Loss | For those who want to lose weight, lettuce microgreens are low in calories, fats, and sugars and moderately high in fiber. |
Note: Although I strive to provide the most up-to-date information, always consult with your primary healthcare professional before making any changes in your diet.
In the next section, we will delve into the culinary uses of lettuce microgreens, exploring how their unique flavor and nutritional profile can enhance various dishes.
Cooking With Lettuce Microgreens
With their delicate texture and mild flavor, lettuce microgreens are versatile ingredients that can be incorporated into various dishes. Here are some suggestions:
| Microgreens Salad with Lime Vinaigrette | This refreshing salad combines lettuce microgreens with radishes, lime juice, dry mustard powder, salt, and olive oil. It’s a simple yet flavorful dish showcasing the microgreens’ freshness. Recipe here |
| Microgreen Salad with Peaches & Avocado | This healthy salad pairs lettuce microgreens with fresh peaches, avocados, pecans, and feta cheese. It’s a great way to enjoy summer produce and the nutritional benefits of microgreens. Recipe here |
| Microgreen Salad, Chickpea Croutons + Green Goddess Dressing | This hearty salad combines lettuce microgreens with romaine lettuce, shredded cabbage, chopped carrots, and chickpea croutons. It’s a satisfying meal that’s packed with nutrients. Recipe here |
| Sweet & Savory Balsamic Microgreens Salad | This salad features lettuce microgreens in a sweet and savory balsamic dressing. Thanks to its olive oil from extra virgin olive oil, good quality balsamic vinegar, and honey, the dressing is complemented by a faint taste of microgreens. Recipe here |
Lettuce microgreens can also be used as a garnish for soups, sandwiches, and wraps or blended into smoothies for an extra nutritional boost. Enjoy experimenting with these versatile greens in your kitchen!
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 lettuce microgreens.
Lettuce Microgreens: Unique Growing Conditions
The lifecycle of lettuce microgreens begins with seed sourcing. It is crucial to source high-quality, organic seeds from reputable suppliers to ensure the best possible growth. Lettuce seeds are typically tiny, and their size can influence the planting process.
| Seed Sanitization | Seed sanitization is the next step, which involves treating the seeds to eliminate potential pathogens. This process is essential for lettuce microgreens due to their susceptibility to certain diseases. |
| Germination | Germination is a critical phase in the lifecycle of lettuce microgreens. It requires a consistent temperature and humidity level, typically higher than those required for mature lettuce plants. |
| Growing | The growing phase requires careful monitoring of light and temperature. Lettuce microgreens prefer cooler temperatures and less intense light than others, making them ideal for indoor cultivation. |
| Harvesting | Lettuce microgreens are typically done when the first true leaves appear, usually between 7 to 10 days after planting. The microgreens are cut just above the soil line using a sharp knife or scissors. |
Lettuce microgreens have few unique growing conditions. Careful attention to detail from seed sourcing to distribution, each step plays a crucial role in producing high-quality, nutritious microgreens.
Lettuce Microgreens: Business Trends
The global microgreens market, including lettuce microgreens, is experiencing significant growth. The market was valued at USD 1.276 billion in 2021 and is expected to reach USD 1.89 billion by 20291. This growth is driven by the increasing adoption of indoor and vertical farming2.
Lettuce microgreens are popular in various parts of the world, including North America, Europe, and Asia. They are favored by gourmet chefs for their unique flavor and nutritional profile, often used in salads, sandwiches, and garnishes.
The prospects for lettuce microgreens are promising. As consumers become more health-conscious and aware of the nutritional benefits of microgreens, the demand for lettuce microgreens is expected to rise. Furthermore, advancements in farming technology, such as hydroponics and aeroponics, are making it easier to grow microgreens in urban settings, further driving market growth.
- Global Microgreens Market – Industry Trends and Forecast to 2029. https://www.databridgemarketresearch.com/reports/global-microgreens-market
- Microgreens Market Size, Trends, and Global Forecast To 2032. https://www.thebusinessresearchcompany.com/report/microgreens-global-market-report
Key Takeaways: Lettuce Microgreens Nutrition
In this comprehensive guide, we’ve explored the world of lettuce microgreens, a powerhouse of nutrition packed into tiny, flavorful leaves. We’ve learned that these microgreens are rich in essential nutrients like vitamins K, A, and C, which contribute to our overall health in numerous ways, from boosting our immune system to supporting heart health.
We’ve also discovered the unique culinary applications of lettuce microgreens, which can add flavor and nutrition to various dishes, from salads and sandwiches to gourmet meals.
Moreover, we’ve delved into the unique growing conditions of lettuce microgreens, understanding the importance of each stage in their lifecycle, from seed sourcing to distribution.
The health benefits of lettuce microgreens and their versatility in the kitchen make them a valuable addition to our diets.
As we move forward, let’s harness the power of these tiny greens, whether by incorporating them into our meals, growing them at home, or even considering them for commercial cultivation.
Remember, good health is just a microgreen away!
So why wait? Start your journey with lettuce microgreens today and reap the benefits of this nutritional powerhouse!”
INTERESTED IN MICROGREENS?
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
Are microgreens healthier than lettuce?
One study published in the Journal of Food Composition and Analysis found that lettuce microgreens had a significantly higher content of calcium, magnesium, iron, manganese, zinc, selenium, and molybdenum than mature lettuces. However, the former possessed higher N, P, and K content.[6]
What plants make the best microgreens?
Hundreds of edible plant species can be used to produce microgreens. Among the standard vegetable species, the most popular and nutrient-dense ones belong to the Brassicaceae family. You can read about several of them on this site, including:
| Chinese kale | turnip |
| (red) cabbage | flat cabbage; tatsoi |
| purple kohlrabi | arugula, rocket |
| broccoli | peppercress |
| pak choi | watercress |
| mizuna | daikon, small radish |
What is the lifespan of microgreens?
The lifespan of microgreens after harvest can vary depending on the type of microgreen, how they are stored, and the conditions in which they are kept. Generally, harvested microgreens can last 5 to 14 days when properly stored. Explore the ins and outs of storing microgreens in my post, “How Long Can You Store Microgreens at Home?”
If you want more in-depth information, contact Andrew Neves at andrew.neves@microgreensworld.com.
Share the Guide
Unlock the power of lettuce microgreens in your daily diet and experience the health benefits they offer. If you found this guide helpful, don’t keep it to yourself! Please share it with your friends, family, and social media followers. Let’s spread the word about the nutritional powerhouse that is lettuce microgreens.
Want to stay updated on the latest microgreens nutrition guides? Sign up for our newsletter and take advantage of the information that matters to you.
If you’re interested in more posts like this, check out our other guides on microgreens. Together, let’s make our diets greener and healthier!
- For a wealth of knowledge, read the post “The Beginner’s Nutritional Guide to Incredible Microgreens” to explore more about microgreens.
- Discover how to grow microgreens. Read this post, “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.“
- Interested in the business side? “Harnessing Technology for a Greener Future: A Guide for Microgreens Entrepreneurs.”
References
- Roberts, Richard L., et al. “Lutein and Zeaxanthin in Eye and Skin Health.” Clinics in Dermatology, vol. 27, no. 2, Mar. 2009, pp. 195–201, https://doi.org/10.1016/j.clindermatol.2008.01.011.
- Renna, Massimiliano, et al. “Microgreens Production with Low Potassium Content for Patients with Impaired Kidney Function.” Nutrients, vol. 10, no. 6, 26 May 2018, p. 675, https://doi.org/10.3390/nu10060675.
- OTHMAN, A. J. et al. OTHMAN, A. The nutritional profile of microgreen and mature lettuce (Lactuca sativa) grown under urban-type phytotron (ISR 0.2) conditions. Proceedings of the Voronezh State University of Engineering Technologies, [S.l.], v. 82, n. 2, p. 55-60, Jun. 2020. ISSN 2310-1202. Available at: https://www.vestnik-vsuet.ru/vguit/article/view/2489. Date accessed: 25 Jul. 2023. doi:10.20914/2310-1202-2020-2-55-60.
- Johnson, Sarah A, et al. “Comprehensive Evaluation of Metabolites and Minerals in 6 Microgreen Species and the Influence of Maturity.” Current Developments in Nutrition, vol. 5, no. 2, 1 Feb. 2021, p. nzaa180, academic.oup.com/cdn/article/5/2/nzaa180/6041711?login=true, https://doi.org/10.1093/cdn/nzaa180. Accessed 16 Jan. 2022.
- Partap, Mahinder, et al. “Microgreen: A Tiny Plant with Superfood Potential.” Journal of Functional Foods, vol. 107, 1 Aug. 2023, p. 105697, www.sciencedirect.com/science/article/pii/S1756464623002979, https://doi.org/10.1016/j.jff.2023.105697. Accessed 25 July 2023.
- 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. Accessed 25 Mar. 2019.
