Spring Onions
Mild young onions used raw or cooked in almost every cuisine.
Nutrition per 100 g
Standardised to 100 g of spring onions, raw for fair comparison. Typical serving: 30 g raw — 10 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 33 kcal | 10 kcal | 100 kcal |
| Protein | 2 g | 0.6 g | 6 g |
| Carbohydrate | 7.3 g | 2.2 g | 22 g |
| Fat | 0.3 g | 0.1 g | 1 g |
| Fibre | 2.7 g | 0.8 g | 8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of spring onions, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 50 µg | 15 µg | 6% |
| Vitamin C | 18.8 mg | 5.6 mg | 21% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.55 mg | 0.17 mg | 4% |
| Vitamin K | 207 µg | 62.1 µg | 173% |
| Thiamin | 0.055 mg | 0.017 mg | 5% |
| Riboflavin | 0.08 mg | 0.024 mg | 6% |
| Niacin | 0.53 mg | 0.16 mg | 3% |
| Vitamin B6 | 0.061 mg | 0.018 mg | 4% |
| Folate | 64 µg | 19.2 µg | 16% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.075 mg | 0.023 mg | 2% |
| Choline | 5.7 mg | 1.7 mg | 1% |
| Minerals | |||
| Calcium | 72 mg | 21.6 mg | 6% |
| Iron | 1.5 mg | 0.45 mg | 8% |
| Magnesium | 20 mg | 6 mg | 5% |
| Phosphorus | 37 mg | 11.1 mg | 3% |
| Potassium | 276 mg | 82.8 mg | 6% |
| Sodium | 16 mg | 4.8 mg | <1% |
| Zinc | 0.39 mg | 0.12 mg | 4% |
| Selenium | 0.6 µg | 0.18 µg | 1% |
| Copper | 0.083 mg | 0.025 mg | 9% |
| Manganese | 0.16 mg | 0.048 mg | 7% |
Source: USDA FoodData Central — Onions, spring or scallions (includes tops and bulb), raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat spring onions?
- Adds freshness and colour for almost no calories.
- Green tops are richer in vitamin K than the white parts.
How to include it
- Scatter raw over noodles, eggs and soups.
- Char whole on a griddle as a side.
Things to consider
- Wilts within days; store upright in water.
- Raw alliums can trigger symptoms in some people with IBS.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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The flavour base of most cuisines, with quercetin and prebiotic fructans.
- kcal
- 40
- protein
- 1.1 g
- fibre
- 1.7 g
per 100 g · Typical serving: 1 medium onion, raw (110 g)
Leeks, raw
An allium with prebiotic inulin that builds a savoury base in almost any dish.
- kcal
- 61
- protein
- 1.5 g
- fibre
- 1.8 g
per 100 g · Typical serving: 100 g raw
Garlic
Used in tiny amounts, but allicin and related sulphur compounds make it nutritionally interesting.
- kcal
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- protein
- 6.7 g
- fibre
- 2.2 g
per 100 g · Typical serving: 3 cloves (9 g)
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