A Complete List of Microgreens, Shoots and Sprouts

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Microgreens are having a moment, and for good reason – these teeny, tiny mini greens pack a serious nutritional punch, and many varieties boast big flavors despite their small size.

Here at Sweet New Roots, our family is on a bi-weekly schedule for home delivery of hydroponic microgreens, including sunflower shoots and hyper-nutritious broccoli sprouts. I love to add these greens to smoothies, soups and salads.

The following list of microgreens covers some of the most common varieties you may have heard about. This index of more than 70 types of microgreens is broken down into 3 primary categories:

Full list in alphabetical order
Organized by group: edible microgreens, shoots and sprouts
Not safe to eat

The terms ‘complete’ and ‘comprehensive’ are used loosely. It’s challenging to track precisely the numerous microgreen varieties due in part to ongoing cultivation, crossbreeding and experimentation. One thing we know for certain: adding mini greens to your diet is a wonderful way to boost your health and brighten your plate (and your palate)!

Full List of Microgreens, Shoots and Sprouts

Adzuki
Alfalfa
Amaranth
Anise
Arugula
Asparagus
Bamboo
Barley
Basil
Beet
Borage
Broccoli
Brussels sprouts
Buckwheat
Cabbage
Carrot
Cauliflower
Celery
Chard
Chia
Chicory
Chive
Coriander (Cilantro)
Clover
Collard
Corn
Cucumber
Dandelion
Dill
Endive
Fava
Fennel
Fenugreek
Flaxseed
Garbanzo
Garlic
Hemp
Kale
Leek
Lemon balm
Lemongrass
Lentil
Lettuce
Marigold
Marjoram
Mint
Millet
Mizuna
Mung bean
Mustard
Orach
Oregano
Parsley
Pea
Pumpkin
Purslane
Quinoa
Radish
Rutabaga
Sage
Sambuca (Elderberry)
Sesame
Scallion
Soy
Spinach
Sunflower
Tangerine
Tarragon
Thyme
Turnip
Wasabi
Watercress
Wheatgrass

Microgreens List Organized by Group

Mini greens are young, nutrient-rich versions of their full-sized plant varieties and the terms are often used interchangeably. However, there are some differences that are generally reflective of their unique flavor intensity – often based on their growth stage at harvest – as well as their culinary uses.

Below is a breakdown commonly used to differentiate baby greens at their most desirable stages of growth and harvest – from sprout, to shoot, to microgreen.

Types of Sprouts

Sprouts are described as the newly germinated beans, grains or seeds that have been grown in water for a very short period of time – an average of 2 to 7 days – and are harvested just as the seed has sprouted and before the first leaves appear. Sprouts are harvested at the earliest stages of growth.

Adzuki
Alfalfa
Anise
Barley
Borage
Buckwheat
Chia
Fava
Fennel
Fenugreek
Flaxseed
Garbanzo
Hemp
Lentil
Marjoram
Millet
Mung bean
Pumpkin
Purslane
Quinoa
Sambuca (Elderberry)
Soy
Tangerine

Types of Shoots

The term ‘shoots’ refers to the tender stems and leaves of plants that have matured past the typical microgreen and sprout phase, but are still very young. In other words, they’ve already sprouted but are not yet fully developed. Shoots are harvested after sprouts but before the plants reach “microgreen” status.

Asparagus
Bamboo
Broccoli
Garlic
Leek
Sunflower

Microgreens List

Microgreens are the young versions of herbs, vegetables and greens typically harvested when the earliest leaves begin to develop – so, before the plant matures, but harvest a little later than sprouts and shoots. Many types of microgreens are enjoyed for the high-density nutrients as well as their bright and intense flavor profiles. Common varieties of microgreens include arugula, basil, radish and wheatgrass.

Amaranth
Arugula
Basil
Beet
Brussels sprouts
Buckwheat
Cabbage
Carrot
Cauliflower
Celery
Chard
Chicory
Chive
Coriander (Cilantro)
Clover
Collard
Corn
Cucumber
Dandelion
Endive
Kale
Lettuce
Marigold
Mizuna
Mustard
Orach
Oregano
Parsley
Radish
Rutabaga
Sage
Sesame
Scallion
Spinach
Tarragon
Thyme
Turnip
Wasabi
Watercress
Wheatgrass

List of Microgreens to Avoid

It’s advisable that young sprouts, shoots and microgreens from the nightshade family are avoided as they are considered toxic and not safe to eat. It’s advisable to consume nightshades that are fully grown and no longer in microgreen form (1).

These include:

Eggplant
Bell pepper
White potato
Tomatillo
Tomato

Furthermore, as a general rule, it’s important to practice food safety guidelines when consuming baby greens, just as you would for any other fully grown greens and vegetables, which are capable of carrying foodborne disease including listeria, e. Coli and salmonella (2).