---
title: "Can You Put Microgreens in a Smoothie? Which Crops and How Much"
description: "You can put microgreens in a smoothie. Pea shoots, sunflower greens and kale blend mildly, while radish and cilantro bring more bite. Start small."
url: "https://microgreensguru.com/blog/microgreens-in-smoothies/"
lang: "en"
published: "2026-10-13"
modified: "2026-11-09"
author: "Cal Hewitt"
image: "https://microgreensguru.com/og/blog-microgreens-in-smoothies.jpg"
alternates:
  es: "https://microgreensguru.com/es/blog/microgreens-en-batidos.md"
---

# Can You Put Microgreens in a Smoothie? Which Crops and How Much

[Cal Hewitt](https://microgreensguru.com/about/cal-hewitt/) Published October 13, 2026 Checked November 9, 2026

- eating
- recipes

![Countertop blender mid blend with bright green smoothie swirling in the glass jar, beside a handful of microgreens and a halved banana on a kitchen counter](https://microgreensguru.com/images/blog/microgreens-in-smoothies.jpg)

Yes, you can blend microgreens into a smoothie, and the first two decisions are which crop and how much. For a first batch, start with [pea shoots](https://microgreensguru.com/microgreen-types/pea-shoots/), sunflower greens, kale or broccoli, and add a small handful.

Those four are the milder choices. [Radish](https://microgreensguru.com/microgreen-types/radish/), mustard and cilantro are stronger, so they work best as a pinch once you know the base tastes right.

The rest of this page covers flavor by crop, a starting amount you can adjust, what blending does and does not change, and how to handle the greens safely so you can make a smoothie tonight.

## Which microgreens taste right blended

Start with flavor, because a blender hides texture but not taste. UConn Extension describes [pea shoots as mild and sweet](https://extension.uconn.edu/publication/microgreens/) and [sunflower greens](https://microgreensguru.com/microgreen-types/sunflower/) as nutty. Johnny's Selected Seeds lists [kale as a mild microgreen](https://www.johnnyseeds.com/growers-library/vegetables/microgreens/micro-greens-top-picks-for-getting-started.html), which makes it another safe first pick.

![Three small white bowls in a row on a wooden board holding curly pea shoots, broad sunflower shoots and dark green broccoli microgreens](https://microgreensguru.com/images/blog/microgreens-in-smoothies/three-small-bowls-of-pea-sunflower-and-broccoli-microgreens.jpg)

[Broccoli](https://microgreensguru.com/microgreen-types/broccoli/) sits in the middle. UConn Extension calls it slightly bitter, while Johnny's describes it as a mild brassica. In a blender, expect a more vegetal taste than you get from pea or sunflower. Taste a small batch first to see how much of that note you want.

Flavor shifts by cultivar and harvest stage, so one batch can taste different from another of the same crop. Taste the greens on their own before you commit a whole batch. What matters here is how each one behaves in a drink.

## Stronger crops: use a small amount

Radish and mustard are the sharp ones. UConn Extension and Johnny's both describe radish as spicy and peppery. Johnny's classes most mustard as spicy too, although some cultivars are listed as mild mustard. Cilantro is a different kind of strong. It is aromatic and herbaceous rather than hot, so expect a fresh, leafy note instead of heat.

The practical rule is to build the smoothie on a mild crop and treat the strong one as seasoning. A few stems of radish can add a peppery edge to a pineapple and lime blend. [Cilantro](https://microgreensguru.com/microgreen-types/cilantro/) can suit a mango or cucumber base. Add a little, blend, taste, and add more only if you want it.

If you are working from a mixed clamshell, check the label or look at the tray. A mix that includes radish or mustard may taste sharper blended than the same volume of pea shoots.

## How much to add

There is no single cup-to-gram figure for microgreens, because a cup of pea shoots, sunflower greens, broccoli and fine-leaved greens will not weigh the same. Crop structure and how tightly you pack the cup both change the answer.

![Tablespoon of pea shoot microgreens beside an empty measuring jug and banana halves on a plate](https://microgreensguru.com/images/blog/microgreens-in-smoothies/tablespoon-of-microgreens-beside-measuring-jug-and-banana-halves.jpg)

Two published serving figures are for broccoli microgreens. An [Oregon State human feeding study](https://pmc.ncbi.nlm.nih.gov/articles/PMC10606698/) used one serving of 16 g, or 0.56 oz, of fresh broccoli microgreens. The greens were 10 days old at harvest, kept at 4 °C after shipping, and eaten six days after harvest. A registered pilot trial, [NCT07032545](https://clinicaltrials.gov/study/NCT07032545?term=TREATMENt), defined one serving as one cup, about 57 g, of raw broccoli microgreens per day.

Treat both as study figures. They describe what researchers fed participants, not a dose or a health target for you. Both figures are for one crop, broccoli microgreens.

For your own kitchen, start small. A modest handful is enough for a first blend, and less still for a pungent crop. If the batch has to repeat, put the greens on a kitchen scale, write the grams down, and use that number next time. Then adjust to taste, up or down, and note the result.

## What blending keeps that juice does not

If you are choosing between a smoothie and a glass of juice, the difference is fiber. Blending keeps the edible pulp and fiber in the drink, and juicing separates the liquid from much of the pulp. The Tufts Health & Nutrition Letter says blending [breaks down whole fruit](https://www.nutritionletter.tufts.edu/general-nutrition/q-i-have-a-new-blender-that-will-take-a-whole-fruit-and-turn-it-into-juice-is-there-a-loss-of-nutrients-when-i-do-this-am-i-destroying-the-fiber/) "without destroying their nutrient or fiber content." Its example is an orange: a medium whole orange had more fiber and higher amounts of vitamins A, C and E and beta-carotene than four ounces of orange juice.

That comparison is about fruit, not microgreens. For microgreens, the practical point is the same one: the greens go into the glass with their fiber. UConn Extension notes that microgreens [can be blended into smoothies or juices](https://extension.uconn.edu/publication/microgreens/), so either route is fine. If you would rather drink the liquid without the pulp, the [juicing microgreens post](https://microgreensguru.com/blog/juicing-microgreens/) covers that method.

The amounts of any nutrient left after processing depend on the crop, the equipment, how much air gets in, the temperature, the amount of liquid and how long the drink sits. That is a good reason to keep the next section in mind.

## Blend close to drinking time

The question most readers ask next is whether blending destroys anything. The closest controlled study did not use microgreens in a finished smoothie. It used mature broccoli heads. [Talamantes-Castañeda and colleagues](https://pmc.ncbi.nlm.nih.gov/articles/PMC6154435/) cut broccoli into whole florets, halves, quarters and chopped pieces, then held them for 24 hours at 20 °C and measured several compounds.

![Two hands tipping a blender jar to pour pale green smoothie from the spout into a glass mason jar on a counter](https://microgreensguru.com/images/blog/microgreens-in-smoothies/green-smoothie-poured-from-blender-into-a-mason-jar.jpg)

The authors reported these results for that mature broccoli at room temperature:

- In whole florets, sulforaphane rose 65% over the 24 hours, from 1.45 to 2.39 mmol/kg dry weight.
- In chopped broccoli, total isothiocyanates fell 42%, from 127.8 to 73.67 mg/kg dry weight.
- Total ascorbic acid (vitamin C) was not significantly affected overall by cutting style, storage time or the two together.
- Cutting into halves produced an immediate 35% increase in measured vitamin C, from 312.6 to 421.4 mg/100 g dry weight.

Those results show that cutting and holding can change measured compounds in both directions. They do not tell you how much sulforaphane or vitamin C is left in broccoli microgreens blended with liquid and held in a refrigerator. The safe move is to blend close to the time you plan to drink it and refrigerate it promptly if you are not drinking it right away.

For what it is worth, the Oregon State study measured what happens after eating, not during blending. A 16 g serving of broccoli microgreens produced detectable sulforaphane metabolites in all 11 participants, with urinary levels peaking 3 to 6 hours after eating and some remaining at 24 to 48 hours. That tells you the compound is absorbed from the greens. It does not tell you how a held smoothie compares.

## Fruit, dairy and citrus are for taste and texture

It is tempting to add lemon juice, yogurt or berries because someone said they help the greens do more. Treat them as flavor and texture ingredients, not as proven sulforaphane helpers.

![Wooden board holding a bowl of plain yogurt, a bowl of mixed berries and two cut lemon halves, with a small sprig of microgreens at the edge](https://microgreensguru.com/images/blog/microgreens-in-smoothies/bowl-of-yogurt-berries-and-lemon-halves-on-a-board.jpg)

A human trial on cooked broccoli, [Rungapamestry and colleagues](https://pubmed.ncbi.nlm.nih.gov/17349076/), tested 150 g of lightly or fully cooked broccoli, meals with or without beef, and a mustard preparation. The meal composition did not significantly change sulforaphane breakdown or urinary sulforaphane metabolites. Cooking time mattered more: estimated yield was about three times higher after light cooking than after full cooking. That study did not use smoothies, microgreens, citrus, fruit or dairy as separate variables.

A broccoli sprout study from [Atwell and colleagues](https://pmc.ncbi.nlm.nih.gov/articles/PMC4394840/) served breakfasts that included bagels, cream cheese, orange juice, milk or coffee, but those foods were part of the standard meal and were not tested one by one.

Choose your fruit and liquid for how the drink tastes. Pick what you like.

## Rinse, keep cold, keep clean

Microgreens are raw vegetables, and a smoothie does not cook them. UConn Extension advises that, [like any raw vegetable, you should rinse microgreens before eating](https://extension.uconn.edu/publication/microgreens/). It also recommends refrigerating them and using them within five to seven days.

The FDA says to wash produce under running water and not to use soap or commercial produce wash. Its [produce guidance](https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely?facet=app&mode=light) states the limit: "Washing can reduce bacteria that may be present but will not eliminate it." The [University of Minnesota Extension](https://extension.umn.edu/food/preparing/cooking-at-home/washing-fresh-fruits-and-vegetables) gives similar advice on washing and cold storage.

For a smoothie, that comes down to a short routine:

- Rinse the greens under running water unless the package is labeled ready-to-eat.
- Do not use soap, detergent, bleach or produce wash.
- Keep packaged microgreens in the refrigerator until you use them.
- Wash your hands, the blender jar, blades, cutting board and utensils before and after.

## If someone in the house is at higher risk

The FDA treats sprouts differently from other greens. Its guidance says to [avoid eating raw sprouts of any kind](https://www.fda.gov/food/people-risk-foodborne-illness/fruits-veggies-and-juices-food-safety-moms-be?mbid=synd_yahoohealth), including alfalfa, clover, radish and mung bean sprouts, because bacteria can enter the seed and multiply in warm, humid sprouting conditions and are hard to wash off. For people at greater risk of foodborne illness, the FDA's [list of higher-risk groups](https://www.fda.gov/food/consumers/people-risk-foodborne-illness) names raw sprouts specifically.

That advice is about sprouts, which are a different product from microgreens. If you are pregnant or in another FDA higher-risk group, follow the FDA's raw-sprout advice and ask a healthcare professional whether raw microgreens fit your situation. For the wider handling question, the post on [whether microgreens are safe to eat raw](https://microgreensguru.com/blog/are-microgreens-safe-to-eat-raw/) goes further.

## Frequently asked questions

**Can I blend broccoli microgreens with fruit to hide the taste?** Yes. Broccoli microgreens taste more vegetal than pea or sunflower, so pair them with fruit you like. Add a small amount first and increase it as you get used to the taste.

**Is a cup of microgreens the same weight every time?** No. Pea shoots, sunflower greens and fine-leaved crops pack differently, so a cup of each weighs something different. The 57 g figure comes from one trial protocol on broccoli microgreens, so for your own batches, put the greens on a kitchen scale and record the grams.

**Can I make a smoothie ahead and keep it?** You can, but the closest study held cut mature broccoli, not a finished microgreen smoothie, so treat any nutrient claim for a held smoothie with caution. Blend close to drinking time, and if you have to hold it, refrigerate it promptly and use clean jars.

**Do I need to wash microgreens that came in a clamshell?** Check the label. Rinse under running water unless the package says ready-to-eat, and keep the clamshell refrigerated. Do not use soap or produce wash.

## Make it tonight

Pick a mild crop, measure out a small handful, rinse it, blend it with fruit and liquid you like, and drink it soon. Add a pinch of something stronger next time if you want more bite. If you would rather have juice, read the [juicing microgreens post](https://microgreensguru.com/blog/juicing-microgreens/), and for more ways to use a tray through the week, the post on [how to eat microgreens every day](https://microgreensguru.com/blog/how-to-eat-microgreens-every-day/) has them.

## Sources

Prices, stock and specifications are as the linked pages showed them on 2026-11-09.

- [pea shoots as mild and sweet](https://extension.uconn.edu/publication/microgreens/)
- [kale as a mild microgreen](https://www.johnnyseeds.com/growers-library/vegetables/microgreens/micro-greens-top-picks-for-getting-started.html)
- [Oregon State human feeding study](https://pmc.ncbi.nlm.nih.gov/articles/PMC10606698/)
- [NCT07032545](https://clinicaltrials.gov/study/NCT07032545?term=TREATMENt)
- [breaks down whole fruit](https://www.nutritionletter.tufts.edu/general-nutrition/q-i-have-a-new-blender-that-will-take-a-whole-fruit-and-turn-it-into-juice-is-there-a-loss-of-nutrients-when-i-do-this-am-i-destroying-the-fiber/)
- [Talamantes-Castañeda and colleagues](https://pmc.ncbi.nlm.nih.gov/articles/PMC6154435/)
- [Rungapamestry and colleagues](https://pubmed.ncbi.nlm.nih.gov/17349076/)
- [Atwell and colleagues](https://pmc.ncbi.nlm.nih.gov/articles/PMC4394840/)
- [produce guidance](https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely?facet=app&mode=light)
- [University of Minnesota Extension](https://extension.umn.edu/food/preparing/cooking-at-home/washing-fresh-fruits-and-vegetables)
- [avoid eating raw sprouts of any kind](https://www.fda.gov/food/people-risk-foodborne-illness/fruits-veggies-and-juices-food-safety-moms-be?mbid=synd_yahoohealth)
- [list of higher-risk groups](https://www.fda.gov/food/consumers/people-risk-foodborne-illness)

## Keep reading

- The journal

    ### How to Eat Microgreens Every Day: Meals, Portions and Storage

    Learn how to eat microgreens every day, from a breakfast smoothie to dinner pesto pasta, with a handful to start and tips for keeping them fresh all week.

    [Read How to Eat Microgreens Every Day: Meals, Portions and Storage](https://microgreensguru.com/blog/how-to-eat-microgreens-every-day/)
- The journal

    ### Microgreen Recipes for Dinner: Which Crop Goes in Which Dish

    Microgreen recipes for dinner that go past the garnish. Learn which crop suits which dish, how much to add, and when to stir it in or scatter it on top.

    [Read Microgreen Recipes for Dinner: Which Crop Goes in Which Dish](https://microgreensguru.com/blog/microgreen-recipes-for-dinner/)
- The journal

    ### Are Microgreens Keto? How to Count Net Carbs

    Are microgreens keto? Find total carbohydrate, fiber, and sugar per crop, plus per serving net carb ceilings measured against daily keto limits.

    [Read Are Microgreens Keto? How to Count Net Carbs](https://microgreensguru.com/blog/are-microgreens-keto/)
- The journal

    ### Are Microgreens Low FODMAP? What Monash Research Shows

    Are microgreens low FODMAP? Learn what Monash sprouting research shows, which crop families deserve extra caution, and how reintroduction testing works.

    [Read Are Microgreens Low FODMAP? What Monash Research Shows](https://microgreensguru.com/blog/are-microgreens-low-fodmap/)