Yes, You Can Eat Sunflower Sprouts and Microgreens!

Sunflowers: Those bright and beautiful giants of the garden. They stand tall, their large, sunny faces following the sun as it traverses the sky. But did you know that even before they reach their full glory, sunflowers have a hidden treasure?

Sunflower sprouts and microgreens are a delicious, nutritious, and surprisingly versatile addition to your diet. In this playful yet informative article, we'll take you on a journey to discover the many benefits of growing and consuming sunflower sprouts. So, let's dive in, shall we?

The Sunflower Life Cycle: From Seed to Sprout

sunflower from seed to sprout timelapse

Before we get into the nitty-gritty of sunflower sprouts, let's have a brief overview of the sunflower life cycle. It all starts with a humble sunflower seed. Within a few days of being planted, the seed will germinate, and a tiny shoot will emerge. This shoot will grow into a small plant, eventually developing its iconic flower. However, it's the period between germination and becoming a mature plant that we're interested in – that's when sunflower sprouts and microgreens take centre stage.

Sunflower sprouts are the young seedlings, typically harvested around 3-7 days after germination when they have just begun to develop their first set of leaves. Microgreens, on the other hand, are harvested slightly later, around 7-14 days after germination when they have a few more leaves and a more developed root system. Both stages of growth pack a punch in terms of nutrition and flavour, making them ideal additions to your diet.

Health Benefits of Sunflower Sprouts and Microgreens

infographic: health benefits of sunflower sprouts and microgreens

1. Nutrient Powerhouses

Sunflower sprouts and microgreens are chock-full of essential vitamins and minerals. They are particularly rich in vitamins and minerals. These nutrients play a vital role in maintaining overall health, supporting immune function, and promoting healthy skin, hair, and nails.

Nutrient Sunflower Sprouts (100g) Sunflower Microgreens (100g)
Potassium 298 mg 414 mg
Phosphorus 92 mg 96 mg
Magnesium 67 mg 69 mg
Calcium 29 mg 42 mg
Sodium 23 mg 27 mg
Iron 1.5 mg 2.2 mg
Zinc 0.5 mg 0.6 mg
Copper 0.47 mg 0.52 mg
Manganese 0.23 mg 0.27 mg
Vitamin C 29 mg 34 mg
Folate (B9) 100 mcg 120 mcg
Vitamin K 60 mcg 70 mcg
Vitamin A (RAE) 15 mcg 30 mcg
Niacin (B3) 1.1 mg 1.2 mg
Pantothenic Acid (B5) 0.6 mg 0.7 mg
Thiamin (B1) 0.15 mg 0.17 mg
Pyridoxine (B6) 0.09 mg 0.11 mg
Riboflavin (B2) 0.08 mg 0.09 mg
Vitamin E 0.2 mg 0.3 mg

Source: United States Department of Agriculture (USDA) FoodData Central

2. Protein Packed

These tiny greens are a fantastic source of plant-based protein. In fact, they contain up to 5% protein, which helps to build and repair tissues, support immune function, and provide energy.

3. Rich in Chlorophyll

The vibrant green colour of sunflower sprouts and microgreens is a testament to their chlorophyll content. Chlorophyll has antioxidant and anti-inflammatory properties, and it can aid in detoxification, support digestion, and promote overall well-being.

4. Fibre-filled

Including sunflower sprouts and microgreens in your meals can help you reach your daily fibre goals. Fibre is essential for healthy digestion , maintaining stable blood sugar levels, and supporting heart health. It can also help you feel fuller for longer, making these little greens a perfect addition to your weight management plan. On average, 100 grams of sunflower sprouts contain approximately 1.8 grams of dietary fibre, while 100 grams of sunflower microgreens contain approximately 1.9 grams of dietary fibre.

Growing Your Own Sunflower Sprouts and Microgreens

watering sunflower microgreens

Growing sunflower sprouts and microgreens at home is a fun and rewarding project. It's easy, inexpensive, and requires minimal space. Here's a simple guide to help you get started:

  1. Soak the seeds: Start by soaking sunflower seeds in water for 8-12 hours. This helps to soften the seed coat and kick-start the germination process.
  2. Prepare the growing medium: Fill a shallow tray with 1-2 inches of organic potting mix or coconut coir. You can also use a hydroponic growing pad if you prefer a soil-free option.
  3. Sow the seeds: Drain and rinse the seeds, then scatter them evenly across the growing medium. Press them gently into the medium to ensure good contact.
  4. Cover and water: Lightly cover the seeds with a thin layer of potting mix or a damp paper towel. Mist the seeds with water, and cover the tray with a lid or plastic wrap to create a humid environment.
  5. Keep moist and warm: Keep the seeds moist and in a warm, dark place (around 20-22°C) for the first few days. Check on them daily, misting with water as needed to maintain humidity.
  6. Uncover and provide light: Once the sunflower shoots have reached about an inch in height (usually after 3-4 days), remove the cover and move the tray to a sunny windowsill or under grow lights. Continue to water regularly, ensuring the growing medium remains moist but not waterlogged.
  7. Harvest time: Harvest your sunflower sprouts when they are around 3-7 days old and have developed their first set of leaves. For microgreens, wait until they are 7-14 days old and have a few more leaves. Use clean scissors to snip the stems just above the soil line or the growing pad.

Incorporating Sunflower Sprouts and Microgreens into Your Meals

sunflower sprouts and microgreens in salad

Now that you've grown your sunflower sprouts and microgreens, it's time to enjoy them! These little green wonders are incredibly versatile and can be incorporated into a wide range of dishes. Here are some scrumptious ideas to get you started:

  • Salads: Toss sunflower sprouts and microgreens with your favourite salad ingredients, such as lettuce, cherry tomatoes, cucumber, and avocado. Drizzle with a zesty vinaigrette or a creamy dressing for a delicious and nutritious meal.
  • Sandwiches and wraps: Add a handful of sunflower sprouts and microgreens to your sandwiches or wraps for a delightful crunch and a burst of flavour. They pair wonderfully with everything from hummus and grilled veggies to chicken and cheese.
  • Smoothies: Blend sunflower sprouts and microgreens with fruits, such as bananas, berries, or mangoes, along with some milk or yogurt for a nutrient-dense smoothie. This is an excellent way to boost your daily intake of vitamins and minerals.
  • Stir-fries: Sauté sunflower sprouts and microgreens with your choice of vegetables, tofu, or meat for a quick and easy stir-fry. Just be sure to add the greens at the very end of the cooking process to preserve their nutrients and delicate texture.
  • Garnishes: Use sunflower sprouts and microgreens as a beautiful garnish for soups, pasta dishes, and even desserts. Their vibrant colour and unique flavour will elevate any dish.


Sunflower sprouts and microgreens are truly remarkable little plants. They are not only delicious and versatile but also packed with essential nutrients that can benefit your health. Growing them at home is a fun and rewarding experience, providing you with a fresh and sustainable source of goodness. So, go ahead and give sunflower sprouts and microgreens a try – your taste buds and your body will thank you!