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A small bunch of slender onions with white, rounded bases fading into long, hollow green leaves, their surfaces smooth and slightly glossy.
●Low GI
★Natural
⚡High Potassium

Bosui Calories

Leafy green, low-calorie, nutrient-dense

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

23kcal

GI

15low

POTASSIUM · 100 G

558mg

FIBER · 100 G

2.2g

Quick answer

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.

Bosui Nutrition Facts

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%

Bosui nutrition facts table · 1 cup (chopped) (30 g)

NutrientAmount% DV
Calories7 kcal
Total fat0.1 g0%
Saturated fat0.02 g0%
Trans fat0 g
Sodium24 mg1%
Total carbohydrate1.1 g0%
Fiber0.7 g3%
Protein0.9 g2%

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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How Many Calories in 1 Cup of Chopped Bosui?

ServingAmountCalories
1 cup (chopped)30 g7 kcal
1 piece (small)15 g3 kcal
1 piece (large)35 g8 kcal
2 cup (chopped)60 g14 kcal
1 serving (small)75 g17 kcal
100 g100 g23 kcal
1 serving (medium)120 g28 kcal
1 serving (large)180 g41 kcal

Calculated from 23 calories per 100 g.

Frequently Asked Questions About Bosui

How do you store Bosui?

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.

Can you freeze Bosui?

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.

Can you eat Bosui raw?

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.

What is the difference between Bosui and a regular onion?

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.

Can you eat the green tops of Bosui?

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.

How do you wash and cut Bosui?

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.

How do you regrow Bosui from scraps?

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.

What can you use instead of Bosui?

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.

What part of Bosui should you cook first?

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.

Does Bosui cause gas or bloating?

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.

Bosui Vitamins & Minerals

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

Bosui Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bosui

To burn the 7 calories in 1 cup (chopped) (30 g):

🚶

2min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

1min

Cycling

🏊

1min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Bosui?

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.

How Nutritious Is Bosui?

Nutrient density

Very high

92/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

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.

Is Bosui Processed?

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.

Does Bosui Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Bosui Good For?

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

Bosui Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Bosui

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🥗

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🫑

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Oven-Roasted Mixed Vegetables

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Nutrition data compiled from USDA FoodData Central and scientific sources.