Shallot
A small, sweet-flavoured onion favoured for dressings and delicate sauces.
Nutrition per 100 g
Standardised to 100 g of shallot, raw for fair comparison. Typical serving: 30 g raw — 22 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 73 kcal | 22 kcal | 100 kcal |
| Protein | 2.7 g | 0.8 g | 3.6 g |
| Carbohydrate | 16.7 g | 5 g | 22.7 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 3.3 g | 1 g | 4.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of shallot, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin B6 | 0.18 mg | 0.054 mg | 11% |
| Minerals | |||
| Calcium | 26.1 mg | 7.8 mg | 2% |
| Iron | 0.33 mg | 0.099 mg | 2% |
| Magnesium | 15.1 mg | 4.5 mg | 4% |
| Phosphorus | 54.6 mg | 16.4 mg | 4% |
| Potassium | 252 mg | 75.6 mg | 5% |
| Sodium | 3.6 mg | 1.1 mg | <1% |
| Zinc | 0.28 mg | 0.084 mg | 3% |
| Copper | 0.08 mg | 0.024 mg | 9% |
| Manganese | 0.15 mg | 0.045 mg | 7% |
Source: USDA FoodData Central — Shallots, bulb, peeled, root removed, 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 shallot?
- Milder and sweeter than onion, so it works raw.
- Rich in the same sulphur compounds as garlic and onion.
How to include it
- Finely dice raw into vinaigrettes.
- Soften slowly in oil as a sauce base.
Things to consider
- More expensive per kilo than standard onions.
- Burns faster than onion because of its sugar content.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
- 1.1 g
- fibre
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Garlic
Used in tiny amounts, but allicin and related sulphur compounds make it nutritionally interesting.
- kcal
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- protein
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- fibre
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Spring Onions, raw
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- kcal
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- fibre
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per 100 g · Typical serving: 30 g raw
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