What Is a Serving Size of Microgreens

What is considered a serving of microgreens?

One hand- one serving of microgreens. As you see from the charts below, the amount that is considered a serving depends on the person’s age. Knowing that microgreens have, on average, 10 times (and up to 40 times) more nutrients than full-grown vegetables, we need to determine what a serving size is.

The good news is, it’s easy to convert serving sizes- the size of the hand determines the size of the serving. A 3-year-old will have six servings of microgreens that are easily held in their hand. A teenager or an adult, the same thing. With their bigger hands, it is still 6 handfuls per day- if microgreens are the only vegetable eaten.

Note that one of the most important points about eating vegetables (right after ‘just eat them’!) is to eat a variety. A variety of microgreens, and a variety of types of vegetables.

More information on serving sizes and the importance of eating vegetables

To enjoy the best health, we need to eat vegetables. There are over 10,000 phytochemical that have been identified in vegetables, and many more that are as yet unknown. A handful of broccoli microgreens has thousands of phytochemicals (1), many of which are vital to the health of our bodies. Phytochemicals (also referred to as phytonutrients) do not come from any other source- we cannot get them from pills, potato chips, or wishful thinking. If we don’t eat vegetables, our bodies lack important nutrients.

98% of youth and 90% of adults do not eat enough vegetables.

Why don’t kids eat vegetables?

1. Parents who do not like vegetables do not serve them to their kids.
2. Taste buds have become accustomed to the high salt, sugar, and fat content of processed foods, so plain vegetables ‘don’t taste good’.
3. The texture of vegetables, particularly cooked vegetables, is not appealing.
4. A lack of knowledge about the quantity and type of vegetables needed.
5. Processed food is easier to grab and go.

There are other reasons, but no matter what the reason, they don’t outweigh the need our bodies have for the nutrients in vegetables.

How much full-grown vegetables do we need on a daily basis?

The average adult needs between 2-3 cups of vegetables a day, and kids need between ¾ -3 cups, depending on age and gender.  How do we go from eating no vegetables to eating sufficient quantities a day? We start.  

Let’s define a cup of vegetables

• 1 cup of raw or cooked vegetables,
• 1 cup of 100% vegetable juice, or
• 2 cups of loose, raw leafy greens.

Define a serving of vegetables

For a one-year-old child that needs ¾ cup of vegetables per day, a serving size may be as small as a tablespoon, with 6 servings throughout the day.

For an older child that requires 1 ½ cups of vegetables per day, a serving size is ¼ cup, with 6 servings per day.

An adult serving size is a minimum of six servings of ½ cup each. For many people, that is an overwhelming amount of vegetables to eat each day.

Microgreens to the rescue!

Instead of cups of broccoli or big salads, add handfuls of microgreens to everyday foods. Add to soups, sandwiches, burritos, spaghetti sauce- even ramen noodles if that is what you normally eat. One-tenth of a cup is about 1.5 tablespoons. So, for every cup of needed vegetables, substitute 1-2 tablespoons of chopped microgreens- one handful is approximately 1 serving of vegetables.

All The Way in Just One Day?

NO! If your diet normally does not include a lot of vegetables, whole grains, and fresh fruit, start slow. Start with a serving of microgreens just once or twice a day until your body gradually adjusts from ultra processed foods to a healthy diet. Going to fast, too soon, is like deciding to run a marathon a day after being a life-long couch potato.

Start slow and Slowly Grow!

We know what our bodies need. It doesn’t mean we like it, at least at first.

🚫 “All the Way in Just One Day” often leads to frustration and failure.
✅ “Start slow and slowly grow” supports real, lasting change —
because healthy habits take root over time.

Sample Plan for Slowly Adding Vegetables To the Menu

Can you eat too many microgreens?

Yes, if you are just changing your diet from one based mainly on carbohydrates and processed foods- eating too many microgreens all at once can overload your system- like taking a handful of vitamins instead of just one. Once your body has adjusted to more plant-based foods, you can still eat more than your body needs, but it will be ‘in one end and out the other’- a waste of nutrients. Remember that microgreens are part of a healthy diet. They are not a one-stop solution. Continue eating other vegetables when you can, fresh fruits daily, whole grains whenever possible, and other plant-based foods to get the phytonutrients that your body needs.

Make a plan, and Just Start.

A little knowledge is necessary to eat properly. However, knowing that broccoli is good for you and doughnuts are not so healthy doesn’t take a degree in nutrition- just the desire to increase our opportunity to have healthier bodies and minds.

What tricks have you discovered to add microgreens or other vegetables to your diet? Help others by sharing your experience in the comments, below!