Microwave ovens are relatively efficient for heating small quantities of food, because their energy is concentrated on the moisture in the food and not on heating the container or surrounding air. Here are a couple of articles with more insights:
http://blogs.sierraclub.org/greenlife/2012/09/microwave-or-stove-whats-efficient.html
https://www.scientificamerican.com/article/stove-versus-microwave-energy-use/