We wondered how the nutrition from one ounce of mixed microgreens compares to a salad consisting of four lettuce leaves, one ounce of shredded carrot, a one-quarter-inch tomato slice, and a tablespoon of Italian dressing. So we asked several AI sources.

Nutrition Comparison: 1 oz Mixed Microgreens vs. Small Salad

To compare the nutrition of one ounce of mixed microgreens to a salad made of four lettuce leaves, one ounce of shredded carrot, a quarter-inch tomato slice, and a tablespoon of Italian dressing, we’ll break down each component and summarize the key differences.

1 oz Mixed Microgreens
Calories: 5–28 (depending on the mix; most sources report 5–25)
Protein: 1–2.2g
Carbohydrates: 1–4.4g
Fiber: 1–2.2g
Fat: 0g
Vitamins & Minerals (per ounce):
Vitamin A: 60–79.6% DV (540–714μg)
Vitamin C: 6.6–14mg (15% DV)
Calcium: 40–88mg (4–8% DV)
Iron: 0.2–15.9mg (2–15% DV; varies by type)
Potassium: Up to 298mg
Folate: Up to 66μg
Other: High in antioxidants, phytonutrients, and sometimes sulforaphane (especially in broccoli, kale, cabbage mixes)
Key Point: Microgreens contain 4–20 times more vitamins, minerals, and antioxidants than their mature counterparts by weight, making them extremely nutrient-dense for the calories provided.

Small Salad (4 Lettuce Leaves, 1 oz Shredded Carrot, 1/4" Tomato Slice, 1 Tbsp Italian Dressing)
Lettuce (4 leaves, ~20g)
Calories: ~3–4
Protein: 0–0.3g
Carbs: ~0.6g
Fiber: ~0.2g
Vitamin A: 42% DV (red leaf), 82% DV (romaine)
Vitamin C: Small amount
Iron: Small amount
Shredded Carrot (1 oz / 28g)
Calories: 10
Carbs: 3g
Fiber: 1g
Sugar: 1g
Vitamin A: Very high (from beta-carotene, but specific DV not listed for 1 oz)
Vitamin C: Small amount
Tomato Slice (1/4" thick)
Calories: 0
Carbs: 1g
Fiber: 0g
Vitamin C: Trace
Italian Dressing (1 Tbsp)
Calories: 35
Fat: 3g
Carbs: 2g
Sugar: 2g
Sodium: 146mg
Vitamins/Minerals: Minimal
Total Salad Nutrition (Approximate)
Calories: ~48–52
Protein: ~0.3g
Carbs: ~6–7g
Fiber: ~1.2g
Fat: 3g
Vitamin A: 40–80% DV (mainly from lettuce and carrot)
Vitamin C: Small amount
Calcium/Iron: Small amounts

More information is in the related FAQ.

Summary & Key Differences

Nutrient Density: Microgreens deliver much higher concentrations of vitamins, minerals, and antioxidants per ounce than the salad, especially for vitamins A, C, K, and certain phytonutrients.

Calories: The salad provides more calories, mostly from the dressing, and more fat. Microgreens are extremely low-calorie and fat-free.

Protein: Microgreens offer more protein per ounce than the salad.

Micronutrients: Microgreens are richer in minerals (iron, calcium, potassium) and vitamins (A, C, K, E, folate) than the small salad, even though the salad contains a variety of vegetables.

Antioxidants & Bioactives: Microgreens are especially high in antioxidants and beneficial plant compounds like sulforaphane (in brassica mixes), which the salad lacks in significant amounts.

Volume & Satiety: The salad, with more bulk and dressing, may be more filling due to its higher volume and fat content, but is less nutrient-dense by weight.

Conclusion

One ounce of mixed microgreens provides a far greater concentration of essential vitamins, minerals, and antioxidants than a small salad made of four lettuce leaves, a small amount of carrot and tomato, and a tablespoon of Italian dressing. While the salad offers more calories and fat (mainly from the dressing), microgreens are a superior source of micronutrients and phytonutrients per calorie and per ounce. For those seeking maximum nutrition in a small serving, microgreens are the clear winner.

FAQ

According to The Seattle Times a food bank in South Seattle, planned to provide storage and services for local farmers and hunger relief groups, has been canceled due to funding uncertainty at the federal level. The project, known as South Seattle Food Hub, has been funded by a $4 million reimbursement grant from the U.S. Department of Housing and Urban Development, was expected to open in fall 2026. The cancellation comes as food aid groups brace for a potential spike in demand, highlighting the ongoing need for more storage facilities to address food insecurity in the region.

About the food hub

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