1 serving (15 grams) contains 5 calories, 0.3 grams of protein, 0.0 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
48 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 24 mg | 1% | |
| Total Carbohydrates | 10.9 g | 3% | |
| Dietary Fiber | 3.9 g | 13% | |
| Sugars | 3.5 g | ||
| protein | 2.7 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 414 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Green onions
Green onions, also known as scallions, are a versatile vegetable used globally, particularly in Asian, Mexican, and Mediterranean cuisines. Native to Central Asia, these young, immature onions are harvested before the bulb fully develops, and both the green and white parts are edible. Nutritionally, green onions are low in calories and rich in vitamins A and C, providing antioxidants that combat oxidative stress. They also contain small amounts of potassium, calcium, and dietary fiber, contributing to heart and bone health. With their mild onion flavor, they serve as an excellent garnish or ingredient in soups, salads, stir-fries, and dips.
Health Benefits
- Supports immune function due to high vitamin C content (5.4 mg per 100g).
- Promotes eye health with vitamin A (50 IU per 100g).
- Contributes to heart health through potassium (150 mg per 100g), which supports electrolyte balance.
- Provides dietary fiber (1.8g per 100g), aiding digestion and gut health.
Dietary Considerations
Selection and Storage
Store green onions unwashed in a plastic bag in the refrigerator, ideally in the crisper drawer, for up to 7 days. Keep roots lightly moistened for extended freshness.
Common Questions About Green onions Nutrition
Are green onions nutritious and what are their main nutrients?
Green onions are low in calories, with just 32 calories per 100 grams, and they provide 1.8 grams of protein. They are an excellent source of vitamin K (173% of the daily recommended intake per 100 grams), vitamin C, and folate. They also contain small amounts of calcium, iron, and fiber.
Can I eat green onions on a keto or low-carb diet?
Yes, green onions are keto- and low-carb-friendly. They have around 4.7 grams of carbohydrates per 100 grams, of which 1.8 grams are dietary fiber, making the net carbs just 2.9 grams. This low carb content makes them a good option for ketogenic and low-carb diets.
What are the health benefits of green onions?
Green onions are rich in antioxidants, which help neutralize harmful free radicals in the body. They support bone health due to their high vitamin K content, aiding calcium absorption. Additionally, their sulfur compounds may offer antimicrobial properties and support immune function.
What is the recommended serving size for green onions?
A typical serving size for green onions is about 1/4 cup chopped, which is approximately 25 grams. This amount provides less than 8 calories and supplies beneficial nutrients like vitamin K and antioxidants without adding significant calories to your meal.
How do green onions compare to regular onions in terms of flavor and nutrition?
Green onions have a milder, fresher flavor compared to the stronger, more pungent taste of regular onions. Nutritionally, green onions are lower in carbohydrates and calories but offer more vitamin K and folate. While both are healthy, green onions are often preferred for garnishing and lighter dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Nutritional Profile and Health Benefits of Allium VegetablesNational Library of MedicineDiscusses nutritional and bioactive compounds in Allium vegetables like green onions, and their effects on health.
- Vegetables: Nutritional benefits and consumption recommendationsDietary Guidelines for Americans 2020-2025Provides guidance on the role of vegetables, including green onions, in a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
