Sunflower microgreens: everything you need to know to grow them

Unlike other varieties, sunflower starts with a soak: 8 to 12 hours in water before sowing, which speeds up and evens out germination. The seeds are large, so they need room on the tray. After a blackout of 3 to 4 days the tray goes under light, and the greens are ready to cut in 7 to 12 days. Like the other guides in this series, what follows covers the characteristics of the crop, a step by step method, and practical notes from our own growing.

As we mentioned in previous articles, sunflower microgreens are one of the newest varieties we’ve introduced in our garden. What caught our attention the most is that the seeds are literally the same ones you’d buy at the supermarket, and you can even eat them as they are.

Sunflower microgreens are among the most popular and versatile: they have a mild, slightly nutty flavor and a crunchy texture that makes them an excellent addition to salads, wraps, sandwiches, or even as a healthy snack on their own. On top of that, their nutritional value is impressive: they’re packed with protein, B vitamins, vitamin E, zinc, and iron.

What you’ll need

• Black sunflower seeds (not roasted or salted, specifically for sprouting or microgreens).
• Growing trays – flat and shallow, with or without drainage holes.
• Growing medium – potting soil, coconut coir, or a mix for germination.
• Spray bottle or fine mist watering can.
• Natural sunlight or LED grow lights – sunflowers need good light to grow strong.

Step by step guide to growing sunflower microgreens

1. Prepare the seeds
Unlike other varieties, sunflower seeds germinate best if you soak them for 8–12 hours before sowing. This speeds up and evens out germination.

2. Prepare the tray
We don’t want to sound repetitive, but make sure to clean it well before use. Add an even layer of your chosen growing medium and lightly moisten it.

3. Sow the seeds
Spread the seeds evenly across the surface. Sunflower seeds are quite large, so try not to crowd them too much. You don’t need to cover them with soil, just make sure they’re in good contact with the substrate.

4. Blackout period
Cover the tray with another inverted tray or a piece of cardboard. This step is important to help the roots establish and the stems grow strong. Keep them covered for 3–4 days.

5. Careful watering
Spray water once or twice a day, keeping the soil moist but not soaked. Sunflower seeds can be prone to mold if overwatered.

6. Light and ventilation
Once the sprouts emerge, remove the cover and place the tray in a well lit spot or under LED grow lights. Make sure there’s good airflow around the plants.

7. Daily care
Keep the substrate moist but not waterlogged. In just a few days, you’ll see the plants develop bright green leaves and juicy stems.

8. Harvest time
In 7–12 days, your sunflower microgreens will be ready to harvest. Use clean scissors to cut just above the soil line.

The main risk with sunflower is over watering: the seeds are large and prone to mold, so keep the substrate moist rather than soaked.

The next article in the series covers chickpea microgreens, where the seed is, quite simply, a chickpea.

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The science on sunflower

Studies from our Science Library that concern sunflower microgreens, in plain language with links to the original research. This list updates automatically as new studies are added.

Sunflower in the kitchen

Recipes and kitchen ideas from our cookbook team that use sunflower microgreens.

Growing a different crop next? Every variety has a guide like this one in the Varieties database.

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The science behind this crop

Our research archive holds 10 peer-reviewed studies on sunflower microgreens. They are free to read and download, and each one credits its original authors.

• Zinc biofortification through seed nutri-priming using alternative zinc sources and concentration levels in pea and sunflower microgreens — Frontiers in Plant Science, 2023
• Yield performance, mineral profile, and nitrate content in a selection of seventeen microgreen species — Frontiers in Plant Science, 2023
• Persistence and Transfer of Foodborne Pathogens to Sunflower and Pea Shoot Microgreens during Production in Soil-Free Cultivation Matrix — Horticulturae, 2021
• Sunflower Microgreen Powder as Functional Component to Enhance the Quality of Gluten-Free Cakes — LWT, 2024
• Efficacy of Agricultural and Food Wastes as the Growing Media for Sunflower and Water Spinach Microgreens Production — Horticulturae, 2023
• Effects of Light Intensity and Spectrum Mix on Biomass, Growth and Resource Use Efficiency in Microgreen Species — Agronomy, 2024

Search the archive for every sunflower paper.