Know what’s on your plate
Shallot
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 72 kcal —
- Protein 2.5 g 5%
- Carbohydrate 15 g 5%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 2.1 g 7%
- Sugars 7.9 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 8 mg 9%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg 0%
- Vitamin K 0.8 µg 1%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.35 mg 20%
- Folate (B9) 34 µg 9%
- Vitamin B12 0 µg 0%
- Choline 11.3 mg 2%
Minerals
- Calcium 37 mg 3%
- Iron 1.2 mg 7%
- Magnesium 21 mg 5%
- Phosphorus 60 mg 5%
- Potassium 334 mg 7%
- Zinc 0.4 mg 4%
- Copper 0.09 mg 10%
- Manganese 0.29 mg 13%
- Selenium 1.2 µg 2%
Similar foods
- Spring onionraw27 kcal / 100 g
- Onionraw40 kcal / 100 g
- Chivesraw25 kcal / 100 g
- Welsh onionraw34 kcal / 100 g
- Scallion spring onionraw23 kcal / 100 g
- Spring onion or scallionincludes tops and bulb, raw32 kcal / 100 g
- Garlicraw149 kcal / 100 g
- Small onionsraw42 kcal / 100 g
- Sweet onionsweet, raw32 kcal / 100 g
- Pearl onionraw34 kcal / 100 g
Questions about Shallot
How do you peel shallots without struggling with the skins?
Trim off the root end, then split the shallot lengthways and peel back the papery skin. If the skins are stubborn, soak the bulbs in warm water for a few minutes first.
How do you fry shallots until they’re golden rather than burnt?
Slice them evenly and cook in a thin layer of oil over medium-low heat, stirring often; they usually take about 5–8 minutes. Take them off the heat as soon as they’re golden, as they keep darkening briefly in the hot oil.
Can you eat shallots raw?
Yes. Finely chop or slice them for vinaigrette, salads and sandwiches; soaking the pieces in cold water for 10 minutes softens their sharpness, so drain and dry them before using.
How should you store shallots?
Keep whole, unpeeled shallots in a cool, dry, dark place with good air circulation, not in a sealed plastic bag. Refrigerate a cut or peeled shallot in a covered container and use it within a few days.
What can you use instead of shallots?
Use finely chopped onion in cooked dishes, or a little less raw onion when you want a gentler flavour. For a closer allium flavour, mix onion with a small amount of garlic.
What dishes are shallots especially good in?
They bring gentle sweetness to vinaigrette, béarnaise sauce and French onion-style tarts. Slowly cook them with butter for a savoury tart topping, or add them to braises such as coq au vin.
Are shallots milder than onions?
Usually, yes: shallots have a more delicate, slightly sweet flavour, while onions are often sharper and more pungent. In a cooked dish, you can generally replace one medium onion with two or three shallots, adjusting the amount to suit the recipe.
Source: Canadian Nutrient File 2326 · per 100 g · carbohydrate per EU label, fibre excluded
