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Food nutrition facts and count calories in food

(Microgreens / Water Pepper / Micro Benitade / Metade)

Food Categories

Micro-greens Calories and Quick Look At Nutrition Facts

Calories in Micro-greens43Cal 100g
2 Cal 5g(1hand)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Manganese
Microgreens also called micro Benitade or Metade in Japanese are micro greens used in Sashimi dishes and as a side dish in Hiroshima Japan. Varieties of matade include: red water pepper benitade and blue water pepper. Microgreen seeds may be mixed with wasabi.



Image of Micro-greens


Additional Facts for Micro-greens

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content87 (%)
Refuse0 (%)

Nutrition facts for Micro-greens (1hand 5g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy2 Cal536~751Cal
Protein0.15g (0.6 Cal)15~34g
Fat0.03g (0.27 Cal)13~20g
Carbohydrate0.44g (1.76 Cal)75~105g

【PFC Balance】

The calories in Micro-greens per 5g(1hand) is 2 calories. Micro-greens is calculated to be 43Cal per 100 grams making 80Cal equivalent to 186.05g with 0.44g of mostly carbohydrates、0.15g of protein、0.03g of fat in 5g while being rich in vitamins and minerals such as Vitamin K and Manganese.

Vitamins, minerals, dietary fiber, and sodium content for 5g (1hand) of Micro-greens


(Percent Meal Value)

Vitamin A Retinol Equivalent20.5μg221μgRE
Vitamin E Alpha Tocopherol0.24mg2.2mg
Vitamin K18μg17μg
Vitamin B10.01mg0.32mg
Vitamin B20.01mg0.36mg
Vitamin B60.01mg0.35mg
Pantothenic Acid0.01mg1.5mg
Vitamin C3.35mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber0.32g5.7g~

Fatty acid composition in 5g (1hand) of Micro-greens

Fatty acids found in Micro-greens are either to low to display a value or unknown

Amino acid composition in 5g (1hand) of Micro-greens

Amino acids found in Micro-greens are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 2Cal

Micro-greens:Aerobic exercise duration required to burn 2 calories per 5g (1hand)

  • Walking1min
  • Jogging1min
  • Cycling / Biking / Spinning1min
  • Jumping Rope1min
  • Stretching1min
  • Climbing Steps1min
  • Vacuuming1min
  • Cleaning Bath Tub1min
  • Water Walking1min
  • Swimming1min
  • Aerobics1min
  • Boxercising1min

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