Know what’s on your plate
Spring onion
Calories & nutrition facts
spring or scallions (includes tops and bulb), raw
Nutrition facts
Per 100 g% DV- Calories 32 kcal —
- Protein 1.8 g 4%
- Carbohydrate 4.7 g 2%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.6 g 9%
- Sugars 2.3 g —
- Sodium 16 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 50 µg 6%
- Vitamin C 18.8 mg 21%
- Vitamin D 0 µg 0%
- Vitamin E 0.55 mg 4%
- Vitamin K 207 µg 173%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.53 mg 3%
- Pantothenic acid (B5) 0.08 mg 2%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 64 µg 16%
- Vitamin B12 0 µg 0%
- Choline 5.7 mg 1%
Minerals
- Calcium 72 mg 6%
- Iron 1.5 mg 8%
- Magnesium 20 mg 5%
- Phosphorus 37 mg 3%
- Potassium 276 mg 6%
- Zinc 0.39 mg 4%
- Copper 0.08 mg 9%
- Manganese 0.16 mg 7%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 32 | 1.8 g | 4.7 g | 0.2 g |
| 1 × tbsp chopped | 6 g | 2 | 0.1 g | 0.3 g | 0 g |
| 1 × large | 25 g | 8 | 0.5 g | 1.2 g | 0 g |
| 1 × medium (4-1/8" long) | 15 g | 5 | 0.3 g | 0.7 g | 0 g |
| 1 × small (3" long) | 5 g | 2 | 0.1 g | 0.2 g | 0 g |
| 2 × cup, chopped | 200 g | 64 | 3.7 g | 9.5 g | 0.4 g |
| ½ × cup, chopped | 50 g | 16 | 0.9 g | 2.4 g | 0.1 g |
| 3 × cup, chopped | 300 g | 96 | 5.5 g | 14 g | 0.6 g |
| 4 × cup, chopped | 400 g | 128 | 7.3 g | 19 g | 0.8 g |
Similar foods
- Spring onion or scallionincludes tops and bulb, raw32 kcal / 100 g
- Scallion spring onionraw23 kcal / 100 g
- Spring onion bulbraw32 kcal / 100 g
- Chive or spring onionfresh31 kcal / 100 g
- Welsh onionwelsh, raw34 kcal / 100 g
- Young green oniontops only27 kcal / 100 g
- Onionraw40 kcal / 100 g
- Young green onion topsyoung green, tops only27 kcal / 100 g
- Chivesraw25 kcal / 100 g
- Sweet onionsweet, raw32 kcal / 100 g
Questions about Spring onion
Do you use the green tops of spring onions as well as the white part?
Yes. The whole plant is edible: the white and pale-green section has a stronger onion flavour, while the dark-green tops are milder and make a good fresh garnish.
How do you keep spring onions crisp in the fridge?
Wrap them loosely in a slightly damp tea towel or paper towel and keep them in a bag in the fridge. Trim away any slimy or wilted leaves before using them.
Can you freeze spring onions?
Yes, but they lose their crisp texture, so use frozen spring onions in cooked dishes rather than salads. Slice them, freeze in a single layer, then transfer to a sealed container and add straight to the pan.
How do you cook spring onions without burning them?
For a quick side, halve them lengthways and grill or griddle over medium-high heat for about 2–3 minutes per side, until softened and lightly charred. Add them near the end of a stir-fry so the green tops stay bright.
What can you make with spring onions?
Slice them into fried rice, noodle dishes, omelettes or potato salad, or use them in Welsh rarebit and savoury pancakes. For a simple topping, scatter the finely sliced green tops over soup just before serving.
Can you use spring onions instead of onions?
Yes, especially in salads, omelettes and quick stir-fries; use both the white part and the green tops. Their flavour is milder, so they are less suitable when a recipe depends on long, slow-cooked onion for sweetness.
Are spring onions and scallions the same thing?
The names are commonly used for the same mild onion, harvested before it forms a large bulb. Spring onions may have a more noticeable rounded white bulb, while scallions are often slimmer.
Can you eat spring onions raw?
Yes. Wash them well, trim the root end and any damaged leaves, then slice them into salads, dips or sandwiches; the white part tastes sharper than the green tops.
Are spring onions nutritious?
A large spring onion weighs about 25 g and provides 207 µg of vitamin K. They also provide vitamin C, but a usual serving is small.
Source: USDA FoodData Central 170005 · per 100 g · carbohydrate per EU label, fibre excluded
