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Source of vitamin C and antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
4 piece (medium) of Lightly boiled shallots (40 g) has 27 calories. That works out to 68 calories per 100 g. It contains 6.4 g of carbs, 0.9 g of protein, 0 g of fat and 1 g of fiber. Its 0.1 mg of B6 covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 4 piece (medium) · 40 g
27
KCAL / 40G
Carbs
6.4g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 12% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 1 g | 4% |
| 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 |
|---|---|---|
| 4 piece (medium) | 40 g | 27 kcal |
| 1 piece (extra small) | 10 g | 7 kcal |
| 1 piece (small) | 20 g | 14 kcal |
| 0.25 cup (chopped) | 40 g | 27 kcal |
| 6 piece (large) | 60 g | 41 kcal |
| ½ cup (chopped) | 80 g | 54 kcal |
| 1 serving (medium) | 80 g | 54 kcal |
| 100 g | 100 g | 68 kcal |
| 10 piece (extra large) | 100 g | 68 kcal |
| 1 cup (chopped) | 160 g | 109 kcal |
Calculated from 68 calories per 100 g.
To make lightly boiled shallots, peel them and simmer gently in water until just tender but still holding their shape. Drain them as soon as a knife tip starts to enter easily; prolonged boiling can make the layers separate.
Yes, peel lightly boiled shallots before serving or adding them to a dish. You can boil them with their skins on to help protect them, but the skins may be harder to remove afterward. Trim the root end sparingly so the shallots stay intact.
Boil shallots only until they are tender enough for a knife tip to enter, since their size affects how quickly they cook. Start checking the smaller ones first and drain them promptly if you want them whole rather than soft and collapsing.
Keep lightly boiled shallots at a gentle simmer, avoid stirring them repeatedly, and check their tenderness early. Drain them as soon as they are just tender; leaving them in hot water lets them keep cooking and can loosen their layers.
Lightly boiled shallots taste milder and less sharp than raw shallots, with a gentle sweetness. Their delicate flavor works well with savory sauces and vegetables, but boiling them for too long can make their texture overly soft.
Lightly boiled shallots pair well with roasted or braised meat, fish, vegetables, and grain dishes. Serve them whole as a side or fold them into a sauce or salad; add them near the end of cooking to keep their shape.
Yes, shallot cooking water can add a mild onion flavor to soup, sauce, or a vegetable dish. Use it promptly, or cool and refrigerate it rather than leaving it at room temperature; avoid using it if it is heavily salted.
Refrigerate lightly boiled shallots once they have cooled, in a clean, covered container. Use clean utensils when serving them, and discard them if they develop an off smell, a slimy texture, or visible mold.
Yes, but thawed shallots may be softer and wetter than fresh ones. Freeze them in a sealed, freezer-safe container after cooling, and use them in soups, sauces, or stews rather than dishes where a firm texture matters.
Yes, lightly boiled shallots can replace cooked onion in many recipes, but their flavor is usually milder and sweeter. Add them toward the end if the recipe calls for intact pieces; they may break down if cooked for the same length as raw onion.
Vitamins
B6
0.1mg · 6% DV
Vitamin C
2.32mg · 3% DV
Folate
9.6µg · 2% DV
B1
0.02mg · 2% DV
Minerals
Manganese
0.1mg · 4% DV
Copper
0.04mg · 4% DV
Phosphorus
22mg · 3% DV
Potassium ⭐
100mg · 3% DV
Sodium
4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 27 calories in 4 piece (medium) (40 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.
Lightly boiled arpacık onions are small Turkish pearl onions cooked briefly until tender but still holding their shape. Although arpacık onions are often used in Turkish meat stews, this simple preparation also works in salads or as a vegetable side. Boiling softens their mild sharpness and brings out a gentle sweetness; the texture can range from pleasantly firm to very soft, depending on how long they cook.
They are low in fat and provide fibre, vitamin C and antioxidants. Serve them alongside grilled fish or roasted vegetables, or dress them with olive oil, lemon and herbs for a fresh, simple side. Keep the cooking time short if you want them to retain some bite.
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
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.