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Low-calorie, contains vitamins C and K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Grilled green onion (50 g) has 14 calories. That works out to 28 calories per 100 g. It contains 3.2 g of carbs, 0.7 g of protein, 0.1 g of fat and 1.2 g of fiber. Its 90 µg of Vitamin K covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 50 g
14
KCAL / 50G
Carbs
3.2g
· 1% DV
Protein
0.7g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 17% · Fat 5%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 0.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 14 kcal |
| 1 piece (small) | 15 g | 4 kcal |
| 3 piece (medium) | 45 g | 13 kcal |
| ½ cup (chopped) | 50 g | 14 kcal |
| 5 piece (large) | 75 g | 21 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (chopped) | 100 g | 28 kcal |
Calculated from 28 calories per 100 g.
To make grilled green onion, trim the roots, rinse the stalks, and dry them thoroughly. Brush lightly with oil and cook over medium-high heat, turning until tender with browned spots.
Yes, grilled green onion works well on a barbecue. Thin stalks can slip through the grate, so cook them in a grill basket or keep them together in a small bunch while turning.
Yes, you can eat both the white bulbs and the green tops of grilled green onion. Remove the roots and any dried or yellowing tips; the thinner green parts cook faster, so watch them closely.
Grilled green onion may stick if it is wet or the grill is not hot enough. Dry the stalks well, brush them lightly with oil, and let the cooking surface heat before adding them.
Grilled green onion tastes milder and sweeter than raw green onion, with a lightly smoky, browned flavor. The white portion becomes tender, while the leafy tops soften quickly and can char if left unattended.
Grilled green onion pairs well with grilled fish, chicken, steak, and other vegetables. It also works as a taco topping or a simple side with lemon, herbs, or a tangy yogurt sauce.
Yes, you can make grilled green onion in a heavy frying pan. Heat the pan first, add lightly oiled stalks in a single layer, and turn them until they are tender and browned.
Yes, wash green onions before grilling because soil can collect between the leaves. Dry them thoroughly afterward; excess water prevents browning and can make the stalks steam instead of taking on a grilled finish.
No, trim the roots before grilling green onion. Leaving the root ends on makes the stalks harder to clean and eat, and they can burn before the thicker white parts become tender.
Store leftover grilled green onion in a covered container in the refrigerator once it has cooled, and eat it within a few days. Reheat it briefly in a pan to bring back some of its browned flavor.
Vitamins
Vitamin K
90µg · 75% DV
Vitamin C
8mg · 9% DV
Folate
32µg · 8% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.04mg · 4% DV
Iron
0.75mg · 4% DV
Potassium ⭐
138mg · 4% DV
Calcium
36mg · 4% DV
Sodium
8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 14 calories in 1 serving (medium) (50 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.
Grilled green onion is fresh green onion cooked whole or in large pieces over a grill or open flame. The outer leaves soften and char, while the inside turns tender; the smoky edge brings out the onion’s natural sweetness.
It works well as a simple side for grilled meat or fish, and can also be served with other vegetables or alongside a dip. A squeeze of lemon brightens its savoury, slightly sweet flavour. Grilled green onion is a light vegetable choice, with fibre and vitamins C and K. For an especially light serving, grill it with little or no added oil.
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 2
Minimally Processed
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
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 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.