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Leafy green, low-calorie, nutrient-dense
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Bosui (30 g) has 7 calories. That works out to 23 calories per 100 g. It contains 1.1 g of carbs, 0.9 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 144.9 µg of Vitamin K covers 121% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 30 g
7
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 40% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.9 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 7 kcal |
| 1 piece (small) | 15 g | 3 kcal |
| 1 piece (large) | 35 g | 8 kcal |
| 2 cup (chopped) | 60 g | 14 kcal |
| 1 serving (small) | 75 g | 17 kcal |
| 100 g | 100 g | 23 kcal |
| 1 serving (medium) | 120 g | 28 kcal |
| 1 serving (large) | 180 g | 41 kcal |
Calculated from 23 calories per 100 g.
Store Bosui unwashed in the refrigerator, loosely wrapped in a slightly damp paper towel or standing upright in a jar with a little water. Wash it just before use, and discard any slimy or yellowing leaves.
Yes, Bosui freezes well for cooked dishes. Wash and dry it thoroughly, chop it, and freeze it in an airtight container. Its leaves soften after thawing, so use frozen Bosui in soups, stir-fries, or sauces rather than salads.
Yes, Bosui can be eaten raw. Rinse it well, trim the roots, and slice it into salads, sandwiches, or dips. If its sharp onion flavor is too strong, soak the slices briefly in cold water and drain them.
Bosui is harvested while the onion plant is young, before it forms the large, layered bulb of a mature onion. It has a tender white base and long green leaves, with a milder flavor that works well raw or cooked.
Yes, the green tops of Bosui are edible. Slice them into salads or sprinkle them over soups and cooked dishes near serving time; the white base is firmer and can be cooked longer to bring out its onion flavor.
Rinse Bosui under running water, gently separating the leaves to remove grit near their base. Trim off the roots and any wilted tips, then slice the white part and green tops to the size your recipe needs.
Yes, you can regrow Bosui from its rooted white ends. Stand the roots in a small amount of water in a bright spot, keeping the roots submerged, and change the water regularly; cut the new green growth for cooking.
Chives are a good substitute for raw Bosui toppings, while leek or a small amount of yellow onion can work in cooked dishes. Each has a different flavor and texture, so add the substitute gradually and taste as you cook.
Cook the white base of Bosui first because it is firmer and needs more time to soften. Add the green tops toward the end of cooking, or scatter them over the finished dish for a fresher flavor.
Bosui can cause gas or bloating in some people, particularly when eaten raw or in larger portions. Try a smaller amount cooked into a dish; cooking softens its sharpness, though it may not prevent symptoms for everyone.
Vitamins
Vitamin K
144.9µg · 121% DV
Vitamin A
140.7µg · 16% DV
Folate
58.2µg · 15% DV
Vitamin C
8.43mg · 9% DV
Minerals
Manganese
0.27mg · 12% DV
Magnesium
24mg · 6% DV
Potassium ⭐
167mg · 5% DV
Iron
0.81mg · 5% DV
Sodium
24mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 7 calories in 1 cup (chopped) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Bosui is the Dutch name for spring onion, also called scallion in some regions. It has a small white base and long green leaves, both of which are edible. Its flavour is gentler than that of a mature bulb onion, with a crisp bite when raw and a sweeter, softer taste when cooked.
It is commonly sliced into salads, soups, eggs, noodles and stir-fries, or used as a fresh garnish. The white part brings a little more onion flavour to cooking, while the greens add colour and a mild, fresh finish. Bosui is a low-calorie vegetable with fibre and useful nutrients; at 23 calories per 100 g, it can add flavour without making a dish heavy. Use it raw or briefly cooked, with just a little oil, for a lighter meal.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.