Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Shallot Calories
Mild, sweet flavor, rich in antioxidants and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
5 piece (medium) of Shallot (50 g) has 36 calories. That works out to 72 calories per 100 g. It contains 8.4 g of carbs, 1.3 g of protein, 0.1 g of fat and 1.6 g of fiber. Its 0.2 mg of B6 covers 10% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Shallot?
A shallot is a small member of the onion family, often with copper-brown skin and a milder, sweeter flavour than a typical cooking onion. It can be used whole or chopped, and is common in cooking across many food traditions rather than belonging to just one regional cuisine. In Turkey, small onions are often added whole to meat stews, casseroles and oven dishes, and are also made into pickles.
Cooking softens the shallot and brings out its sweetness; raw, it has more bite. It provides fibre and is naturally very low in fat. Roast it with a little oil for a lighter side, or add it to a stew with vegetables or meat.
Shallot Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
16.8g
· 6% DV
Protein
2.5g
· 5% DV
Fat
0.1g
· 0% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 13% · Fat 1%
Shallot Vitamins & Minerals
Vitamins
B6
0.35mg · 21% DV
Folate
34µg · 9% DV
Vitamin C
8mg · 9% DV
B3
1mg · 6% DV
Minerals
Potassium ⭐
334mg · 10% DV
Phosphorus
60mg · 9% DV
Iron
1mg · 6% DV
Magnesium
21mg · 5% DV
How Nutritious Is Shallot?
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.
Shallot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shallot
To burn the 72 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 Shallot 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 Shallot Contain Allergens?
No known major allergens
Which Diets Is Shallot 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
Shallot Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Shallot
Foods Similar to Shallot
Frequently Asked Questions About Shallot
What is the difference between a shallot and an onion?
Shallots are smaller and usually have a milder, sweeter flavor than common yellow onions. They often grow in clusters of bulbs and work well whole or finely chopped, while onions are larger and commonly used as a hearty cooking base.
How do you peel a shallot easily?
Trim the tip and root end of a shallot, then loosen the papery skin by soaking it briefly in warm water. The softened skin is easier to remove without taking much of the edible layers with it.
Can you eat shallots raw?
Yes, shallots can be eaten raw. Slice them thinly for salads, sandwiches, or dressings; their flavor is gentler than many onions but still noticeable, so start with a small amount if you want a subtle taste.
What can I use instead of shallots?
A yellow or white onion can replace shallots in most cooked dishes, though the flavor will be stronger and less delicate. Use a little less onion at first, then adjust the amount to taste.
How should you store shallots?
Keep whole shallots in a cool, dry, dark place with good airflow. Avoid sealed plastic bags and damp areas, which can encourage softening or mold; remove any damaged bulbs so they do not spoil the others.
Can you freeze shallots?
Yes, peeled shallots can be frozen whole or chopped in an airtight container. Freezing softens their texture, so thawed shallots are best cooked in soups, sauces, and other dishes rather than served raw.
Can you roast shallots whole?
Yes, roasting shallots whole is a good way to bring out their sweet, mellow flavor. Peel them first, coat lightly with oil, and roast until tender; they make a flavorful addition to vegetables, meat, or grain dishes.
Can you eat the green shoots on a shallot?
Yes, green shoots from a firm shallot are edible and can be chopped like mild onion greens. Remove the shoot if it tastes too strong, and discard the bulb if it is moldy, slimy, or badly softened.
How can you tell if a shallot has gone bad?
A spoiled shallot may feel soft or slimy, show mold, or have an unpleasant smell. A dry outer skin is normal, but discard the bulb if the flesh underneath is discolored or deteriorating.
Are shallots good for you?
Yes, shallots can be part of a nutritious diet and provide fiber and plant compounds, including antioxidants. They are most useful as a flavorful ingredient alongside a varied diet, rather than as a food with special health effects.
Have another question about Shallot?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.