Know what’s on your plate
Shallots
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 72 kcal —
- Protein 2.5 g 5%
- Carbohydrate 14 g 5%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 3.2 g 11%
- 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%
- Biotin (B7) 0.9 µg 3%
- 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%
- Iodine 3 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 72 | 2.5 g | 14 g | 0.1 g |
| 1 × tbsp chopped | 10 g | 7 | 0.3 g | 1.4 g | 0 g |
| 2 × tbsp chopped | 20 g | 14 | 0.5 g | 2.7 g | 0 g |
| ½ × tbsp chopped | 5 g | 4 | 0.1 g | 0.7 g | 0 g |
| 3 × tbsp chopped | 30 g | 22 | 0.8 g | 4.1 g | 0 g |
| 4 × tbsp chopped | 40 g | 29 | 1 g | 5.4 g | 0 g |
Similar foods
- Spring onionsbulbs only, raw35 kcal / 100 g
- Onionraw40 kcal / 100 g
- Chivesraw25 kcal / 100 g
- Small onionsraw42 kcal / 100 g
- Scallion spring onionraw23 kcal / 100 g
- Spring onion or scallionincludes tops and bulb, raw32 kcal / 100 g
- Welsh onionraw34 kcal / 100 g
- Red onionraw43 kcal / 100 g
- Sweet onionsweet, raw32 kcal / 100 g
- Yellow onionraw36 kcal / 100 g
Questions about Shallots
How do you stop shallots burning when you fry them?
Slice them evenly and cook over a low to medium heat in a little oil, stirring often. They turn sweet and golden in about 10–15 minutes; lower the heat if the edges darken before the slices soften.
Can you eat shallots raw?
Yes. Finely slice or mince them for salads, dressings and salsa; soaking the pieces in cold water for about 10 minutes softens their sharp bite. You can also pickle thin slices in vinegar.
How should you store shallots?
Keep whole, unpeeled shallots in a cool, dry, dark place with good airflow, not in a sealed plastic bag. Once peeled or cut, refrigerate them in a covered container and use within a few days.
What can you use instead of shallots?
Use finely chopped onion in the same amount for cooked dishes, though its flavour is stronger and less delicate. For a raw garnish, a little finely sliced spring onion is a gentler substitute.
Are shallots and onions interchangeable?
Usually, yes: use the same amount of onion in soups, sauces and stews, but expect a more direct, pungent flavour. Shallots are smaller and often sweeter when cooked; per 100 g, they provide 72 kcal compared with 40 kcal in onion.
What dishes are shallots especially good in?
Use them in French-style vinaigrette, béarnaise sauce and coq au vin, or roast them whole alongside meat and vegetables. Their mild sweetness also works well in a pan sauce made with stock and a splash of vinegar or wine.
How much protein do shallots provide?
A tablespoon of chopped shallots weighs about 10 g and provides 0.3 g of protein. They are usually used as a flavouring, so a portion in a dish is small.
Do shallots contain much fibre?
A tablespoon of chopped shallots provides 0.3 g of fibre. They also add a sweet, savoury flavour to a dish without needing a large amount.
Source: USDA FoodData Central 170499 · per 100 g · carbohydrate per EU label, fibre excluded
