We wondered how the nutrition from one ounce of mixed microgreens compares to a salad consisting of four lettuce leaves, one ounce of shredded carrot, a one-quarter-inch tomato slice, and a tablespoon of Italian dressing. So we asked several AI sources.

Nutrition Comparison: 1 oz Mixed Microgreens vs. Small Salad

To compare the nutrition of one ounce of mixed microgreens to a salad made of four lettuce leaves, one ounce of shredded carrot, a quarter-inch tomato slice, and a tablespoon of Italian dressing, we’ll break down each component and summarize the key differences.

1 oz Mixed Microgreens
Calories: 5–28 (depending on the mix; most sources report 5–25)
Protein: 1–2.2g
Carbohydrates: 1–4.4g
Fiber: 1–2.2g
Fat: 0g
Vitamins & Minerals (per ounce):
Vitamin A: 60–79.6% DV (540–714μg)
Vitamin C: 6.6–14mg (15% DV)
Calcium: 40–88mg (4–8% DV)
Iron: 0.2–15.9mg (2–15% DV; varies by type)
Potassium: Up to 298mg
Folate: Up to 66μg
Other: High in antioxidants, phytonutrients, and sometimes sulforaphane (especially in broccoli, kale, cabbage mixes)
Key Point: Microgreens contain 4–20 times more vitamins, minerals, and antioxidants than their mature counterparts by weight, making them extremely nutrient-dense for the calories provided.

Small Salad (4 Lettuce Leaves, 1 oz Shredded Carrot, 1/4" Tomato Slice, 1 Tbsp Italian Dressing)
Lettuce (4 leaves, ~20g)
Calories: ~3–4
Protein: 0–0.3g
Carbs: ~0.6g
Fiber: ~0.2g
Vitamin A: 42% DV (red leaf), 82% DV (romaine)
Vitamin C: Small amount
Iron: Small amount
Shredded Carrot (1 oz / 28g)
Calories: 10
Carbs: 3g
Fiber: 1g
Sugar: 1g
Vitamin A: Very high (from beta-carotene, but specific DV not listed for 1 oz)
Vitamin C: Small amount
Tomato Slice (1/4" thick)
Calories: 0
Carbs: 1g
Fiber: 0g
Vitamin C: Trace
Italian Dressing (1 Tbsp)
Calories: 35
Fat: 3g
Carbs: 2g
Sugar: 2g
Sodium: 146mg
Vitamins/Minerals: Minimal
Total Salad Nutrition (Approximate)
Calories: ~48–52
Protein: ~0.3g
Carbs: ~6–7g
Fiber: ~1.2g
Fat: 3g
Vitamin A: 40–80% DV (mainly from lettuce and carrot)
Vitamin C: Small amount
Calcium/Iron: Small amounts

More information is in the related FAQ.

Summary & Key Differences

Nutrient Density: Microgreens deliver much higher concentrations of vitamins, minerals, and antioxidants per ounce than the salad, especially for vitamins A, C, K, and certain phytonutrients.

Calories: The salad provides more calories, mostly from the dressing, and more fat. Microgreens are extremely low-calorie and fat-free.

Protein: Microgreens offer more protein per ounce than the salad.

Micronutrients: Microgreens are richer in minerals (iron, calcium, potassium) and vitamins (A, C, K, E, folate) than the small salad, even though the salad contains a variety of vegetables.

Antioxidants & Bioactives: Microgreens are especially high in antioxidants and beneficial plant compounds like sulforaphane (in brassica mixes), which the salad lacks in significant amounts.

Volume & Satiety: The salad, with more bulk and dressing, may be more filling due to its higher volume and fat content, but is less nutrient-dense by weight.

Conclusion

One ounce of mixed microgreens provides a far greater concentration of essential vitamins, minerals, and antioxidants than a small salad made of four lettuce leaves, a small amount of carrot and tomato, and a tablespoon of Italian dressing. While the salad offers more calories and fat (mainly from the dressing), microgreens are a superior source of micronutrients and phytonutrients per calorie and per ounce. For those seeking maximum nutrition in a small serving, microgreens are the clear winner.

FAQ

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Go to any health food store and you’ll be sure to find microgreens lining the produce section. They have been all the craze in the food sphere for the past couple of years but don’t let all of the hype confuse you–microgreens are a simple way to bring nutritional variety to your diet and can easily be grown in your own home!

Microgreens are a class of vegetable greens, in between a sprout and mature vegetable plant, (typically grown indoors and harvested 10-14 days after planting) and are especially conducive adaptable to an urban agriculture environment.

Microgreens require minimal space, materials and time making them extremely versatile and something you can do at home. They can be produced from a wide variety of plant seeds–sunflower, pea shoots and radish being most common but micro-herbs, -grains, and even -beans too. The possibilities are truly endless.

What they lack in size, they make up for in flavor and nutritional content. Fresh microgreens can contain up to 40X the nutrient content as compared to a mature plant leaf. Due to their high nutritional content, simplicity to grow and delicious bold flavors, microgreens serve as the perfect complement to a healthy diet and lifestyle.

Tune in next week to get the scoop on what you’ll need to get started in growing your own and even one of my favorite recipes for using these delicious and nutritious greens.

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