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Sunflower Microgreens

Helianthus annuus

This big sister to Sonja has larger flowers and thicker, sturdier stems. Branches are 35-48" and sport 4-6" blooms. May yield as many as 20-25 stems/plant. First sunflower to win an All-America Selections award. Also suitable for year-round greenhouse production. Day-length neutral. Minimal pollen. Branching. AAS Winner.

Harvest

85-95d

Days to harvest

📅

Sun

Full sun

☀️

Zones

2–11

USDA hardiness

🗺️

Height

1-10 feet

📏

Planting Timeline

Zone:

Jan

Feb

Mar

Apr

May

Jun

Jul

Aug

Sep

Oct

Nov

Dec

Start Indoors

Harvest

Start Indoors

Harvest

Showing dates for Sunflower Microgreens in USDA Zone 7

All Zone 7 microgreen →

Zone Map

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Sunflower Microgreens · Zones 2–11

What grows well in Zone 7? →

Growing Details

Difficulty

Easy to Moderate

SpacingDense seeding, 1.5-2 oz seeds per 10x20 tray

SoilWell-draining potting mix or coconut coir blend

pH6.0-7.5

WaterModerate — regular watering

SeasonWarm season annual

FlavorNutty, slightly sweet with a satisfying crunch

ColorPale green to yellow stems with green cotyledons

Size35-48"

Zone-by-Zone Planting Calendar

Zone	Indoor Start	Transplant	Direct Sow	Harvest
Zone 3	January – December	—	—	January – December
Zone 4	January – December	—	—	January – December
Zone 5	January – December	—	—	January – December
Zone 6	January – December	—	—	January – December
Zone 7	January – December	—	—	January – December
Zone 8	January – December	—	—	January – December
Zone 9	January – December	—	—	January – December
Zone 10	January – December	—	—	January – December

Complete Growing Guide

Light: Full sun (6 or more hours of direct sunlight a day). Soil: Clay, Loam (Silt), Sand. Drainage: Good Drainage. Height: 1 ft. 6 in. - 10 ft. 0 in.. Spread: 1 ft. 6 in. - 3 ft. 0 in.. Spacing: 12 inches-3 feet. Growth rate: Rapid. Maintenance: Low. Propagation: Seed. Regions: Coastal, Mountains, Piedmont.

Harvesting

Seeds are ovoid and somewhat flattened

Color: Black, Brown/Copper. Type: Achene. Length: < 1 inch. Width: < 1 inch.

Garden value: Edible

Harvest time: Fall

Bloom time: Fall, Summer

Edibility: Seeds are used for cooking oil, livestock feed, and as a snack food or garnish. Petals are edible and young flower buds can be steamed like artichokes.

Storage & Preservation

Store fresh sunflower microgreens in the refrigerator immediately after harvest, placing them in a breathable container lined with paper towels to absorb excess moisture. They maintain peak quality for 5-7 days when kept at 32-36°F with high humidity.

For best texture and flavor, consume within 3 days of harvest. Unlike delicate microgreens, sunflowers' sturdy structure allows them to hold up well in refrigerated storage, though their signature crunch gradually diminishes.

Freezing works well for smoothies and cooked applications—flash freeze on parchment paper, then store in sealed bags for up to 3 months. Dehydrating at low temperatures (95-105°F) creates nutritious chips that retain much of their nutty flavor. Avoid blanching before preservation as it destroys their appealing texture. Sunflower microgreens aren't suitable for traditional canning due to their delicate nature and low acidity.

History & Origin

Origin: Western United States

Advantages

+Disease resistance: Deer, Drought, Dry Soil, Poor Soil
+Attracts: Butterflies, Pollinators, Songbirds, Specialized Bees
+Edible: Seeds are used for cooking oil, livestock feed, and as a snack food or garnish. Petals are edible and young flower buds can be steamed like artichokes.
+Fast-growing
+Low maintenance

Companion Plants

Plant Together

Basil

Repels aphids and thrips that commonly attack microgreens, aromatic compounds may enhance growth

Chives

Natural fungicide properties help prevent damping-off disease common in microgreen production

Marigold

Releases compounds that deter spider mites and aphids while reducing soil-borne pathogens

Lettuce

Similar growing conditions and nutrient requirements, compatible root systems

Cilantro

Attracts beneficial insects and has similar water and light requirements

Radish Microgreens

Compatible growth rates and harvesting schedule, may improve soil aeration

Parsley

Helps repel pests and has complementary nutrient uptake patterns

Nasturtium

Acts as trap crop for aphids and cucumber beetles, edible flowers complement microgreen dishes

Keep Apart

Fennel

Produces allelopathic compounds that inhibit seed germination and early growth

Black Walnut

Releases juglone toxin that severely stunts growth and causes wilting

Mint

Aggressive root system competes for nutrients and can overwhelm delicate microgreen roots

Nutrition Facts

Protein

18.9g(38%)

Fiber

7.22g(26%)

Carbs

24.5g(9%)

Fat

48.4g(62%)

Iron

4.37mg(24%)

Calcium

116mg(9%)

Potassium

657mg(14%)

Per 100g serving. % Daily Value based on 2,000 calorie diet. Source: USDA FoodData Central (FDC #2515381)

Pests & Disease Resistance

Resistance

Resistant to most diseases when grown with proper air circulation

Common Pests

Fungus gnats, aphids in indoor environments

Diseases

Damping off, mold from poor ventilation or overwatering

Frequently Asked Questions

How long do sunflower microgreens take to grow?▼

Sunflower microgreens typically take 7-12 days from seed to harvest. After soaking seeds for 8-12 hours, expect 3-4 days of blackout growth followed by 4-8 days under light until cotyledons fully open. Cooler temperatures may extend this timeline slightly, while warmer conditions can accelerate growth.

Do I need hulled sunflower seeds for microgreens?▼

Yes, hulled (shell-removed) sunflower seeds are essential for microgreen production. Black oil sunflower seeds with shells don't work because the shells prevent even germination and can harbor mold. Hulled seeds cost more but germinate uniformly and produce clean, edible microgreens without shell debris.

Why are my sunflower microgreens moldy?▼

Mold in sunflower microgreens typically results from poor air circulation, overwatering, or skipping the seed soaking step. Ensure good ventilation with a small fan, water only from the bottom, and always pre-soak seeds to remove natural inhibitors. Dense white growth on roots is normal and not mold—true mold appears fuzzy and grayish.

Can you regrow sunflower microgreens after cutting?▼

No, sunflower microgreens won't regrow after harvesting like pea shoots or wheatgrass. They're harvested at the cotyledon stage before true leaves develop, so cutting removes the growing point. Plan for succession planting every 3-4 days to maintain continuous harvests rather than expecting regrowth.

What do sunflower microgreens taste like?▼

Sunflower microgreens have a distinctive nutty, slightly sweet flavor reminiscent of sunflower seeds themselves, but milder and fresher. They provide exceptional crunch and substantial texture compared to delicate microgreens, making them feel more like eating tiny vegetables than garnishes. The flavor intensifies slightly as they mature.

Are sunflower microgreens good for beginners?▼

Sunflower microgreens are moderately beginner-friendly but require more attention than simpler varieties like radish or broccoli microgreens. The seed soaking, blackout period, and need for excellent air circulation add complexity. However, their large seeds are easy to handle and they're quite forgiving once you understand the process.