Short answer: for sprouts, start with mung beans, lentils or alfalfa. For microgreens, start with radish, broccoli, peas or sunflower. Use the sprouting seeds list below to compare soak times, days to harvest and flavour, then open any seed for its full guide.
How to use this sprouting seeds list
- Sprouts grow in a jar with water in 2 to 5 days. You eat the whole sprout.
- Microgreens grow on soil or a mat with light in 7 to 21 days. You cut them above the roots.
- Both means the seed works either way.
- Plate means a gel-forming seed that should be sown dry on a damp surface, not soaked in a jar.
Soak times and harvest days come from Sprouting.com's product pages where available.1 Temperature and light can shift them by a day or two.
| Seed | Grow as | Soak | Sprouts (days) | Microgreens (days) | Method | Flavour |
|---|---|---|---|---|---|---|
| Adzuki bean | Sprouts | 6–12 hours | 2–4 | n/a | Jar | Nutty, sweet |
| Alfalfa | Sprouts, Microgreens | 4–12 hours | 5 | 8–12 | Jar | Mild, grassy |
| Arugula | Sprouts, Microgreens | No soak | 4–5 | 8–12 | Plate or tray | Peppery, nutty |
| Barley | Sprouts, Microgreens | 6–12 hours | 2–3 (hulless) | 8–10 (grass) | Jar or tray | Mild, sweet |
| Basil | Sprouts, Microgreens | No soak | 5–7 | 12–21 | Plate or tray | Sweet basil, hint of clove |
| Beet | Microgreens | 4–6 hours | n/a | 8–12 | Soil tray | Earthy, sweet |
| Bok choy | Sprouts, Microgreens | 1–2 hours | 5 | 10–14 | Jar or tray | Mild, sweet cabbage |
| Borage | Microgreens | Not needed | n/a | 12–15 | Soil tray | Fresh cucumber |
| Broccoli | Sprouts, Microgreens | 1–2 hours | 4–5 | 7–10 | Jar or tray | Mild, peppery |
| Broccoli raab (rapini) | Sprouts, Microgreens | 2–4 hours | 4–5 | 10–14 | Jar or tray | Bitter-sweet broccoli |
| Buckwheat | Sprouts, Microgreens | 6–12 hours | 1–2 (hulled groats) | 10–12 | Soil tray | Mild, lemony |
| Caraway | Microgreens | Not needed | n/a | 14–21 | Soil tray | Light anise and rye bread |
| Carrot | Microgreens | Not needed | n/a | 8–12 | Soil tray | Sweet, carroty, a little parsley |
| Celery | Microgreens | Not needed | n/a | 18–21 | Soil tray | Strong celery |
| Chervil | Microgreens | Not needed | n/a | 14–21 | Soil tray | Mild anise and parsley |
| Chia | Sprouts, Microgreens | No soak | 4–5 | 8–12 | Plate or tray | Mild, slightly peppery |
| Chickpeas | Sprouts | 6–12 hours | 2–3 | n/a | Jar | Nutty, beany |
| Chicory | Microgreens | Not needed | n/a | 10–14 | Soil tray | Bitter, like endive |
| Clover | Sprouts, Microgreens | 4–8 hours | 4–5 | 8–10 | Jar | Mild, sweet, grassy |
| Collard | Sprouts, Microgreens | 2–3 hours | 4–5 | 8–10 | Jar or tray | Mild cabbage |
| Coriander (cilantro) | Microgreens | Optional, 8–12 hours | n/a | 16–28 | Soil tray | Fresh cilantro |
| Cranberry beans | Sprouts | 6–12 hours | 2–3 | n/a | Jar | Creamy, beany |
| Curly cress | Sprouts, Microgreens | No soak | 4–5 | 8–12 | Plate or tray | Hot, peppery |
| Daikon radish | Sprouts, Microgreens | 4–6 hours | 4–5 | 8–10 | Jar or tray | Hot, peppery |
| Dill | Microgreens | Not needed | n/a | 14–21 | Soil tray | Fresh dill |
| Dwarf grey sugar peas | Sprouts, Microgreens | 6–8 hours | 2–3 | 8–10 (shoots) | Jar or soil tray | Sweet, fresh pea |
| Endive | Microgreens | Not needed | n/a | 10–14 | Soil tray | Mildly bitter |
| Fava beans | Sprouts, Microgreens | 6–12 hours | 3–4 | 10–14 (shoots) | Jar or soil tray | Sweet, green bean |
| Fennel | Microgreens | Optional, 4–6 hours | n/a | 10–14 | Soil tray | Sweet anise |
| Fenugreek | Sprouts, Microgreens | 6–12 hours | 3–5 | 8–12 | Jar | Bitter, maple-like |
| Flax | Sprouts, Microgreens | No soak | 4–6 | 8–12 | Plate or tray | Mild, nutty |
| Garlic chives | Sprouts, Microgreens | 4–6 hours | 12–14 | 14–21 | Soil tray | Garlicky |
| Kale | Sprouts, Microgreens | 2–8 hours | 4–5 | 10–14 | Jar or tray | Mild, sweet cabbage |
| Kamut® khorasan wheat | Sprouts, Microgreens | 6 hours | 2–3 | 10–12 | Jar or tray | Buttery, nutty |
| Komatsuna | Sprouts, Microgreens | 1–2 hours | 4–5 | 10–14 | Jar or tray | Mild mustard and spinach |
| Leek | Microgreens | Not needed | n/a | 14–21 | Soil tray | Mild onion |
| Lemon balm | Microgreens | Not needed | n/a | 14–21 | Soil tray | Lemony mint |
| Lentils | Sprouts, Microgreens | 6–12 hours | 2–3 | 8–12 (shoots) | Jar | Earthy, crunchy |
| Millet | Sprouts, Microgreens | 6–8 hours | 1–2 | 8–10 (greens) | Jar or tray | Mild, sweet |
| Mung beans | Sprouts | 6–8 hours | 2–3 | 6–7 (long bean sprouts) | Jar | Fresh, mild, crunchy |
| Mustard | Sprouts, Microgreens | Varies: yellow no soak, wasabi 1–2 hours | 4–5 | 8–12 | Jar or tray | Hot, wasabi-like |
| Nasturtium | Microgreens | 8–12 hours | n/a | 10–14 | Soil tray | Peppery, like watercress |
| Oats | Sprouts, Microgreens | 4–8 hours | 2–3 | 10 (grass) | Jar or tray | Sweet, oaty |
| Onion | Sprouts, Microgreens | 4–6 hours | 10–14 | 14–21 | Jar or soil tray | Sharp onion |
| Parsley | Microgreens | Optional, 8–12 hours | n/a | 14–21 | Soil tray | Fresh parsley |
| Peas | Sprouts, Microgreens | 4–8 hours | 2–3 | 8–10 (shoots) | Jar or soil tray | Sweet, fresh pea |
| Popcorn shoots | Microgreens | 6–12 hours | n/a | 10–12 | Soil tray (dark) | Very sweet corn |
| Purple kohlrabi | Sprouts, Microgreens | 1–2 hours | 5 | 8–10 | Jar or tray | Mild, sweet cabbage |
| Quinoa | Sprouts | 4–8 hours | 2–3 | n/a | Jar | Nutty, mild |
| Radish | Sprouts, Microgreens | 4–8 hours | 4–5 | 10–12 | Jar or tray | Hot, peppery |
| Red amaranth | Microgreens | No soak | n/a | 14–16 | Soil tray | Mild, earthy |
| Red cabbage | Sprouts, Microgreens | 4–6 hours | 5 | 10–12 | Jar or tray | Mild, sweet cabbage |
| Red shiso (perilla) | Microgreens | Not needed | n/a | 14–21 | Soil tray | Mint, basil and cinnamon |
| Rye | Sprouts, Microgreens | 6–12 hours | 2–3 | 8–10 (grass) | Jar or tray | Earthy, nutty |
| Seed blends | Sprouts, Microgreens | Varies by blend | 3–5 | 8–10 | Jar or tray | Varies |
| Sesame | Sprouts | 4–8 hours (unhulled seed only) | 1–2 | n/a | Jar | Nutty |
| Speckled peas | Microgreens | 6–12 hours | n/a | 8–10 (shoots) | Soil tray | Sweet, fresh pea |
| Spelt | Sprouts, Microgreens | 4–8 hours | 2–3 | 10 (grass) | Jar | Nutty, sweet |
| Spigarello | Sprouts, Microgreens | 3–6 hours | 5 | 8–10 | Jar or tray | Sweet broccoli |
| Sunflower | Sprouts, Microgreens | 4–8 hours | 1–2 (hulled seed) | 8–10 | Soil tray | Nutty, crunchy |
| Swiss chard | Microgreens | 4–12 hours | n/a | 8–12 | Soil tray | Mild, earthy |
| Tatsoi | Sprouts, Microgreens | 2–3 hours | 3–6 | 10–12 | Jar or tray | Mild mustard |
| Thyme | Microgreens | Not needed | n/a | 14–21 | Soil tray | Thyme |
| Triticale | Sprouts, Microgreens | 6–12 hours | 2–3 | 8–10 (grass) | Jar or tray | Nutty |
| Turnip | Sprouts, Microgreens | 2–4 hours | 4–5 | 8–12 | Jar or tray | Peppery, mild |
| Watercress | Sprouts, Microgreens | No soak | 4–6 | 10–14 | Plate or tray | Peppery |
| Wheat | Sprouts, Microgreens | 8–12 hours | 1–3 | 8–10 (grass) | Jar | Sweet, chewy |
| Wheatgrass | Microgreens | 8–12 hours | 1–2 (before planting) | 8–10 | Soil tray | Sweet, grassy |
All seeds, A to Z
Adzuki bean
Alfalfa
Arugula
Barley
Basil
Beet
Bok choy
Borage
Broccoli
Broccoli raab (rapini)
Buckwheat
Caraway
Carrot
Celery
Chervil
Chia
Chickpeas
Chicory
Clover
Collard
Coriander (cilantro)
Cranberry beans
Curly cress
Daikon radish
Dill
Dwarf grey sugar peas
Endive
Fava beans
Fennel
Fenugreek
Flax
Garlic chives
Kale
Kamut® khorasan wheat
Komatsuna
Leek
Lemon balm
Lentils
Millet
Mung beans
Mustard
Nasturtium
Oats
Onion
Parsley
Peas
Popcorn shoots
Purple kohlrabi
Quinoa
Radish
Red amaranth
Red cabbage
Red shiso (perilla)
Rye
Seed blends
Sesame
Speckled peas
Spelt
Spigarello
Sunflower
Swiss chard
Tatsoi
Thyme
Triticale
Turnip
Watercress
Wheat
Wheatgrass
Seeds by family
| Family | Examples | Typical use |
|---|---|---|
| Beans and legumes | Mung beans, lentils, chickpeas, adzuki | Crunchy sprouts, best cooked |
| Leafy small seeds | Alfalfa, red clover, fenugreek | Sandwich and salad sprouts |
| Brassicas | Broccoli, radish, kale, mustard | Sprouts and fast microgreens |
| Big-seed shoots | Peas, sunflower, buckwheat | Filling microgreens |
| Grains | Wheat, oats, quinoa, barley | Short sprouts, bread, grass |
| Herbs | Basil, coriander, dill, parsley | Slow, flavourful microgreens |
| Gel seeds | Chia, flax, cress | Plate sprouts and microgreens |
| Blends | Seed blends | Several crops in one jar or tray |
Choosing from the sprouting seeds list
New to growing? Read start here for a 7-day plan. Then see sprouting seeds and microgreen seeds for our picks, or plan your harvest with the sprouting calendar and sprouting calculator.
Frequently asked questions
What are the easiest seeds to sprout?
Mung beans, lentils and alfalfa are the easiest. Mung beans and lentils are ready in 2 to 3 days, and alfalfa in 4 to 5. All three grow well in a simple jar.
Which seeds can be grown as both sprouts and microgreens?
Many brassicas, like broccoli, radish, kale and cabbage, work both ways. So do peas and sunflower. Gel-forming seeds like chia and basil are better on a plate or tray.
Where do the soak times and harvest days come from?
Mostly from Sprouting.com's product pages for each seed, checked against seeding charts from growers and universities. Your timing will vary a little with temperature and light.
Sources
- Sprouting.com (Mumm's Sprouting Seeds). Product pages: days to sprout, soak time and yield for each seed. Link