Short answer: microgreens can support weight loss as a low-calorie way to make meals tastier and more filling, but they don't burn fat. In mice on a high-fat diet, red cabbage microgreens reduced weight gain and lowered LDL cholesterol.1 There are no human trials showing microgreens cause weight loss. Use them to replace higher-calorie toppings.
Fact: microgreens are low in calories
Leafy greens are among the lowest-calorie foods. USDA data lists about 23 calories per 100 g for raw spinach and 35 for kale.2 Microgreens are similar, and a typical handful weighs only a fraction of 100 g.
Fact: an animal study showed less weight gain
In a USDA-linked study, mice on a high-fat diet that also ate red cabbage microgreens gained less weight and had lower LDL and liver cholesterol than mice without them.1 A follow-up linked these effects to changes in gut bacteria.3
But: these were mice, not people. The results suggest a direction for research, not a weight-loss plan.
Fiction: microgreens burn fat
No food "burns fat." Weight loss comes from your overall diet, portion sizes, activity and other factors like sleep. Be wary of any claim that microgreens melt weight away.
How microgreens can help with weight loss
- Swap toppings. Use microgreens instead of cheese, croutons or creamy sauces for flavour.
- Bulk up meals. A big handful of pea shoots or sunflower adds volume for few calories.
- Add crunch. Crunchy shoots make light meals more satisfying.
- Make salads more interesting. See microgreens salad ideas.
- Use spicy greens. Radish and mustard add bold flavour with no added fat.
Sprouts for weight loss
Bean and lentil sprouts add protein and crunch for few calories. Mung bean sprouts have about 30 calories per 100 g.2 Try a sprouted mung bean salad or a mung bean sprout stir-fry.
Microgreens weight loss: the verdict
Microgreens are a smart, low-calorie addition to meals. They help make healthy food taste better, which can make a weight-loss diet easier to stick with. They're not a shortcut. For personal advice, talk to a doctor or registered dietitian.
See microgreens myths for other common claims.
Seeds in this article
Frequently asked questions
Are microgreens good for weight loss?
They can help as a low-calorie way to add flavour and volume to meals. But no food causes weight loss by itself. Total diet, portions and activity matter most.
How many calories are in microgreens?
Very few. Leafy greens generally have about 20 to 35 calories per 100 g, and a handful of microgreens weighs much less than that. Sunflower and pea shoots are a little higher but still light.
Did studies show microgreens cause weight loss?
A mouse study found red cabbage microgreens reduced weight gain in mice fed a high-fat diet. That's not the same as weight loss in people, and human studies are needed.
Which microgreens are most filling?
Sunflower and pea shoots are the most substantial. They're crunchy and work as a salad base, not just a garnish.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Huang H, et al. Red cabbage microgreens lower circulating LDL, liver cholesterol, and inflammatory cytokines in mice fed a high-fat diet. Journal of Agricultural and Food Chemistry, 2016. Link
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy and Foundation Foods), values per 100 g. Link
- Wu Y, et al. Red cabbage microgreen modulation of gut microbiota is associated with attenuation of diet-induced obesity risk factors in a mouse model. Food & Function, 2023. Link
