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Fresh Spring Onion (White Part) Calories
The white part of fresh spring onion is low in calories and rich in vitamin C.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh Spring Onion (White Part) (30 g) has 10 calories. That works out to 32 calories per 100 g. It contains 2.1 g of carbs, 0.5 g of protein, 0 g of fat and 0.7 g of fiber. Its 9.3 µg of Vitamin K covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh Spring Onion (White Part) Nutrition Facts
Selected: 1 piece (medium) · 30 g
10
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0g
· 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 81% · Protein 19% · Fat 0%
Fresh Spring Onion (White Part) nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 10 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.5 g | 1% |
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 Medium Fresh Spring Onion (White Part)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 10 kcal |
| 1 tablespoon (chopped) | 10 g | 3 kcal |
| 1 piece (extra small) | 10 g | 3 kcal |
| 1 piece (small) | 15 g | 5 kcal |
| 1 serving (chopped) | 40 g | 13 kcal |
| 1 piece (large) | 50 g | 16 kcal |
| 2 piece (medium) | 60 g | 19 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 1 serving (chopped) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Fresh Spring Onion (White Part)
Can you eat the white part of a spring onion?
Yes, the white part of a spring onion is edible and can be eaten raw or cooked. It has a firmer texture and a more pronounced onion flavor than the green tops, so it works well in salads, eggs, soups and stir-fries.
Can the white part of a spring onion replace a regular onion?
Yes, the white part of a spring onion can replace regular onion in many quick-cooking dishes, but its flavor is milder and it releases more moisture. Use it in omelettes, salads and stir-fries; a long-cooked dish may need the stronger flavor of a bulb onion.
What does the white part of a spring onion taste like?
The white part of a spring onion tastes gently sharp and onion-like, with a fresh, slightly sweet edge. It is usually more assertive than the green tops but less intense than a mature onion, especially when eaten raw.
How do you use the white part of a spring onion in cooking?
Use the white part of a spring onion near the start of cooking to build flavor in stir-fries, soups, fried rice and sauces. Slice it thinly so it cooks quickly, and add the green tops later if you want a fresh finish.
How do you clean the white part of a spring onion?
Trim off the root end and remove any damaged outer layer from the white part of a spring onion. Dirt can sit between its layers, so split it lengthwise and rinse under running water before slicing.
Can you eat the white part of a spring onion raw?
Yes, the white part of a spring onion can be eaten raw in salads, dips and sandwiches. Slice it finely for a milder bite; soaking the slices briefly in cold water can soften the sharpness before serving.
How should you store the white part of a spring onion?
Store the white part of a spring onion unwashed and dry in the refrigerator, wrapped loosely in a paper towel inside a bag. Keeping excess moisture away helps prevent it from becoming slimy; discard it if it develops an unpleasant smell or texture.
Can you freeze the white part of a spring onion?
Yes, you can freeze the white part of a spring onion after washing, drying and slicing it. It will soften after thawing, so use it in cooked dishes rather than salads, and add it straight from the freezer to the pan.
Is the white part of a spring onion stronger than the green part?
Yes, the white part of a spring onion generally has a sharper, more onion-like flavor than the green part. It also stays firmer when cooked, which is why recipes often cook the white section first and use the greens as a finishing garnish.
Can the white part of a spring onion be grilled?
Yes, the white part of a spring onion can be grilled, especially when left in longer sections. Brush it lightly with oil and cook until tender with light char marks; grilling brings out its sweetness while keeping some bite.
Fresh Spring Onion (White Part) Vitamins & Minerals
Vitamins
Vitamin K
9.3µg · 8% DV
Vitamin C
5.7mg · 6% DV
Folate
9.6µg · 2% DV
B6
0.02mg · 1% DV
Minerals
Calcium
22mg · 2% DV
Manganese
0.04mg · 2% DV
Potassium ⭐
54mg · 2% DV
Phosphorus
11mg · 2% DV
Sodium
1.2mg · 0% DV
Fresh Spring Onion (White Part) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Spring Onion (White Part)
To burn the 10 calories in 1 piece (medium) (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.
What is Fresh Spring Onion (White Part)?
The white part of a fresh spring onion is the young plant’s pale base and small bulb, eaten alongside its green leaves. It has a crisp, juicy bite when raw and a gentle but distinct onion flavour; cooking makes it tender and mellows its sharpness.
It is widely used in home cooking, from salads and egg dishes to soups, stir-fries and savoury fillings. Slice it raw for crunch, or cook it with other vegetables as a mild aromatic base. It is low in calories and provides vitamin C; 100 grams contains 32 calories. Pair it with leafy vegetables, herbs and a squeeze of lemon for a fresh, lighter dish.
How Nutritious Is Fresh Spring Onion (White Part)?
Nutrient density
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.
Satiety score
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.
Is Fresh Spring Onion (White Part) 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 Fresh Spring Onion (White Part) Contain Allergens?
No known major allergens
Which Diets Is Fresh Spring Onion (White Part) 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
Fresh Spring Onion (White Part) Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.