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Green Onion Calories
Low calorie, Source of vitamin C, Fresh flavor
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Green Onion (15 g) has 5 calories. That works out to 32 calories per 100 g. It contains 1.1 g of carbs, 0.3 g of protein, 0 g of fat and 0.4 g of fiber. Its 31.1 µg of Vitamin K covers 26% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Green Onion?
Green onion is a young onion picked before its bulb fully develops. Both the small white base and the long green stalks are eaten; they have a fresher, milder bite than mature onions, with a crisp texture when raw. In many English-speaking kitchens, they are sliced into salads, scattered over baked potatoes or soups, and added near the end of cooking to stir-fries. They are also known as scallions in some regions.
Green Onion is low in calories and contributes fibre and vitamin C. Use the white parts for a more pronounced onion flavour and the green tops as a fresh garnish. It pairs well with eggs, citrus, noodles and creamy dips.
Green Onion Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
7.3g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 19% · Fat 5%
Green Onion Vitamins & Minerals
Vitamins
Vitamin K
207µg · 173% DV
Vitamin C
18.8mg · 21% DV
Folate
64µg · 16% DV
Vitamin A
50µg · 6% DV
Minerals
Iron
2mg · 11% DV
Potassium ⭐
276mg · 8% DV
Calcium
72mg · 7% DV
Magnesium
20mg · 5% DV
How Nutritious Is Green Onion?
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.
Green Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Onion
To burn the 32 calories in 100 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.
Is Green Onion 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 Green Onion Contain Allergens?
No known major allergens
Which Diets Is Green Onion 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
Green Onion Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Green Onion
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Frequently Asked Questions About Green Onion
Are green onions and scallions the same thing?
Usually, yes: “green onion” and “scallion” are regional names for the same young onion with a small white bulb and green stalks. “Spring onion” may refer to a more mature plant with a noticeably larger bulb.
How should you store green onions?
Keep green onions unwashed in the refrigerator, loosely wrapped in a paper towel and placed in a breathable bag. Wash them just before use; trapped moisture can make the stalks wilt or turn slimy sooner.
Can you freeze green onions?
Yes, green onions freeze well for cooked dishes, though thawing makes them limp rather than crisp. Wash and dry them thoroughly, slice them, and freeze in a sealed container; add them straight from frozen to soups or stir-fries.
Can you eat the white part of green onions?
Yes, both the white bulb and green stalks of green onions are edible. The white part has a stronger onion flavor and works well in cooking, while the milder green tops are often used raw as a garnish.
How do you wash green onions properly?
Trim off the roots, then separate and rinse the stalks under running water, paying attention to soil around the white bulbs and between the leaves. Dry the green onions before slicing so they are easier to handle.
Can you eat green onions raw?
Yes, green onions are commonly eaten raw in salads, dips, and as a topping. Their flavor is sharpest near the white bulb; slicing the stalks thinly spreads the flavor more evenly through a dish.
When should you add green onions to a stir-fry?
Add the white parts of green onions near the beginning because they can handle longer cooking and flavor the oil. Stir in the green tops near the end so they stay bright and retain a fresher taste.
How can you tell if green onions have gone bad?
Discard green onions that are slimy, moldy, mushy, or give off an unpleasant smell. If only the tips have wilted, trim them off and use the remaining stalks while they are still firm.
Can green onions regrow from their roots?
Yes, green onions can regrow from their rooted white ends. Stand the roots in a small amount of water in a bright spot and change the water regularly; use the new green growth while it is fresh.
What can you use instead of green onions?
Chives can replace green onions when you want a mild, fresh garnish, though they lack the crisp white bulb. For cooked dishes, use a small amount of finely chopped onion, adjusting it to taste.
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Nutrition data compiled from USDA FoodData Central and scientific sources.