If you’re anything like me, your social media is brimming with the latest so-called wellness tricks and shortcuts. One trend of late is microgreen powders: Content creators stir them into beverages as they travel the globe, touting each teaspoon as the easiest way to maintain your nutrition on vacation (when I’d otherwise be downing a spritz with a side of fries). 

It’s always wise to approach health trends with a hefty dose of skepticism, so we turned to three registered dietitians to get their thoughts on microgreen powders and whether they truly deserve a spot in your cabinet (or carry-on luggage). 

The Experts:

• Jennifer Pallian, BSc RD, registered dietitian and owner of online cooking platform Foodess
• Katie Schwartz, MS, RD, LD, registered dietitian in Asheville, North Carolina
• Amy Chow, RD, registered dietitian and founder of BC Dietitians

What Are Microgreens?

To understand microgreen powders, we first need to explore the little plants they’re derived from. The word “microgreen”, used to describe young vegetable and herb seedlings, is largely a marketing term stemming from their rise to culinary fame in the 80s and 90s. But microgreens aren’t just an attractive garnish: Research has revealed that they may pack a bigger nutritional punch than their adult plant counterparts. 

Schwartz says that microgreens can provide a higher concentration of certain nutrients than adult versions (including vitamin C, vitamin K, beta-carotene, and antioxidants, according to a 2023 study published in Molecules). “Since they’re harvested early, usually just after the first true leaves develop, they retain a higher density of certain nutrients per gram.” 

Pallian adds, “Microgreens have a favorable anti-nutrient profile, characterized by low levels of oxalate, a common anti-nutrient (a substance that interferes with nutrient absorption in the body) found in many mature leafy vegetables. Oxalates can interfere with the absorption of essential minerals such as calcium and magnesium.”

But before you go ditching adult veggies altogether, know that the true benefit varies based on type and use. Chow says: “Adult greens still remain a valuable source of a wide range of nutrients, including fiber for digestion and blood sugar. A diverse intake of both microgreens and mature vegetables is ideal for supporting overall health.”

Schwartz adds, “You’d likely eat a smaller portion of microgreens compared to a full serving of mature leafy greens, so while they’re nutrient-dense by weight, the total amount you consume matters.”

This leads us directly to microgreen powders. While you probably wouldn’t down a full bowl of microgreens, when they’re condensed down to a powder, eating a generous volume of them becomes far more realistic.   

Microgreen Powder Benefits: Fact or Fiction?

Microgreen powder brands boast an assortment of health perks that can appeal to everyone, whether you’re a wellness fanatic or just trying to keep up with your schedule. Some of the most widely advertised benefits include:

• Improved digestive health
• Lower blood pressure
• More radiant skin
• Higher energy levels

The kicker? If microgreen powders do, in fact, provide these benefits, you could improve your health without having to drastically adjust your diet (or, simply put, eat more plants). This is especially appealing for frequent fliers or anyone who struggles to get enough vegetables in their diet.

When we asked our expert sources whether these microgreen powder benefits have merit, their insights were mixed. Chow stressed that these claims aren’t yet strongly supported by clinical research: “Evidence for specific benefits is still limited and often comes from studies on broader plant-based diets or individual nutrients, not from microgreen powders themselves.” 

Schwartz emphasized that these powders’ benefits depend on how you use them. “If someone struggles with getting enough plant diversity in their day-to-day life, these powders could act as a supplemental tool to help bridge that gap. However, consistency matters most. A scoop of powder here and there won’t override an overall pattern of undernourishment. And unlike whole vegetables, powders don’t contain fiber, which plays a huge role in digestion, blood sugar regulation, and chronic disease prevention.”

Pallian says that these powders’ advertised benefits may have some value when you look at microgreens’ nutritional profile. “Antioxidants like vitamin C and E help reduce oxidative stress, contributing to healthier skin and nervous system function. Key minerals such as potassium and magnesium aid in blood pressure regulation, while vitamin C also plays a vital role in energy metabolism and immune defense.”

As we absorb these insights, it’s clear that microgreens’ health benefits are more nuanced than a marketing campaign may claim. While these tiny plants are undeniably packed with beneficial nutrients, microgreen powders aren’t a shortcut to nutritional prowess. In other words, they can enhance your nutrient intake alongside a balanced diet (including fresh greens and other vegetables).

Are Microgreen Powders Right for You?

Now, with a complete picture of how microgreen powders may benefit your health, are they right for your routine?

Over half of the world’s population is deficient in several essential micronutrients, according to a study published in The Lancet. Considering this striking statistic, many people may benefit from using microgreen powders, says Pallian. “This includes young people, older adults, and communities with limited access to diverse, nutrient-rich foods.” 

People with restrictive diets, food sensitivities, or allergies may struggle to get certain nutrients in their diet, making microgreen powders worth considering. According to Schwartz, microgreen powders may also be particularly useful for:

• People who travel frequently, as it can make eating whole plant foods more challenging
• People with hectic schedules who need a low-effort nutritional boost  
• People with sensory problems or aversions to certain vegetable textures or flavors
• People with limited kitchen access or cooking capabilities, including college students and people with disabilities
• People living in food deserts (areas with limited access to nutritious foods)
• People recovering from an illness, as they can provide a boost of antioxidants and phytochemicals

“While not essential for everyone, microgreen powders can be a useful tool for making nutrition more accessible and achievable for those who can afford them, especially when used as part of an overall well-rounded eating pattern,” Schwartz adds. 

Adding Microgreen Powders to Your Wellness Routine

If you’re interested in adding microgreen powders to your diet, don’t choose your brand lightly. While these powders have many similarities, slight differences in processing and quality standards can make a true difference.  

Dehydrated or Freeze-Dried?

One of the most crucial features to consider when shopping for microgreen powders is preservation method. To turn the fresh greens into a dissolvable powder with a years-long shelf life, most brands use either dehydration or freeze-drying. 

• Dehydration evaporates water from the microgreens using heat and air circulation. The dried plants can then be ground into a powder. 
• Freeze-drying involves freezing the greens before processing them in a vacuum chamber, which turns the ice directly into vapor. 

When asked which process they prefer, all three of our experts voted for freeze-drying. Since it involves lower temperatures than dehydration, freeze-drying prevents nutrient loss, allowing the powders to retain heat-sensitive nutrients like vitamin C and certain antioxidants.

“​​Freeze-dried microgreens maintain their color, texture, and nutrient content, offering a product closest to the fresh version. In contrast, conventional air drying or hot-air drying methods can lead to significant nutrient losses due to prolonged heat exposure, especially in thermally sensitive bioactive compounds like polyphenols and vitamin C,” says Pallian.

What to Look For

To further vet your microgreen powder, look for options free of added sugars, artificial colors, and any unrecognizable ingredients. Purity is key—you want the nutrient-dense microgreens, not any questionable additives. So scan the label before purchasing any powder, and don’t ignore any ingredient that raises an eyebrow. 

All three of our experts also urged us to prioritize third-party testing when shopping for microgreen powders. Third-party testing confirms that the powder has been independently vetted for safety and purity, ensuring transparency and accurate labeling. Since the FDA doesn’t test or approve supplements before they hit the market, third-party testing is a crucial seal of approval. 

Considering these criteria, MiracleMicrogreens™, True Grace Broccoli Microgreens, and Daily Elements are solid starting points in your search for a standout microgreen powder:

• MiracleMicrogreens™ from Lake Forest Farms is made from greens grown in SQF (Safe Quality Food) / GAP+ (Good Agricultural Practices Plus) Certified farms. Along with these third-party programs, the freeze-dried powder is third-party tested for pathogens, heavy metals, and mycotoxins, with the full results published online.
• True Grace Broccoli Microgreens Superfood Powder is freeze-dried, USDA Organic, and Regenerative Organic Certified®. It’s also third-party tested by Alkemist Labs (an independent, accredited botanical testing lab) for purity and potency.  
• Daily Elements microgreen powder is freeze-dried, third-party tested, and made of greens grown in a USDA GAP audited facility. It’s also free of pesticides, GMOs, additives, colors, fillers, and added sugars.

Bonus tip: Looking for other ways to up your beverage game? Peruse our nutrition shop to find more drink options for your wellness routine, including MUD/WTR mushroom chai, ZYN Turmeric Wellness drinks, and ARMRA Colostrum™ superfood supplement drink.

How to Use Microgreen Powders

Once you’ve selected a powder that ticks every box, it’s time to incorporate it into your routine. Thankfully, microgreen powders are formulated for convenience, so this step should be the simplest. You can try:

• Dissolving the powder into water, juice, tea, or coffee
• Blending it into a smoothie
• Sprinkling it over meals, like oatmeal, yogurt, pasta, or salad
• Stir it into soups or sauces

Keep in mind that stirring microgreen powders into warm drinks or meals can degrade heat-sensitive nutrients, like vitamin C. When in doubt, refer to the powder’s directions, which may advise sticking to cold beverages. 

Regardless of how you down your microgreen powder, remember that consistency is everything. For noticeable benefits, stick to a regular routine while following the manufacturer’s instructions, which may involve a daily serving. 

The Bottom Line

After chatting with dietitians and reviewing the research behind today’s microgreen powder brands, a few points are clear:

• Microgreens are wonderfully dense in essential nutrients, which can support overall health when consumed consistently. 
• Microgreen powders make it far easier to eat more of these little plants, as they can dissolve into your favorite drinks or go-to meals. 
• While further research into microgreen powders would help confirm their advertised perks, dietitians recognize their nutritional benefits, especially for people who struggle to eat enough greens (although they’re not a substitute for fresh greens and veggies). 
• Look for a freeze-dried microgreen powder that’s free of sugar and additives. 
• As always, check with your doctor before starting any new supplement.

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Written by Megan Foley