1 cup (chopped) of Spring onion and dill (50 g) has 19 calories. That works out to 38 calories per 100 g. It contains 3.2 g of carbs, 1.2 g of protein, 0.3 g of fat and 1.3 g of fiber. Its 90.5 µg of Vitamin K covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Spring onion and dill?

Spring onion and dill brings together the mild, crisp green tops of spring onions and dill’s feathery leaves. Both are commonly used fresh, or stirred into a dish near the end of cooking so their flavours stay bright. Dill is familiar in kitchens across northern and eastern Europe, the Mediterranean and beyond, while spring onions are a versatile everyday garnish worldwide.

The onion’s gentle bite balances dill’s fresh, slightly anise-like aroma. Add them to salads, eggs, soups, dips or grain dishes, or use them to finish roasted vegetables and fish. This herb-and-vegetable pairing contributes fibre and vitamin K; it provides 2.5 g of fibre per 100 g. For a lighter meal, fold a generous handful into a salad with lemon, or use it to add flavour without relying on a rich dressing.

Spring onion and dill Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.3g

· 2% DV

Protein

2.4g

· 5% DV

Fat

0.6g

· 1% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 63% · Protein 24% · Fat 13%

Spring onion and dill Vitamins & Minerals

Vitamins

Vitamin K

181µg · 151% DV

Vitamin C

52mg · 58% DV

Folate

107µg · 27% DV

Vitamin A

122µg · 14% DV

Minerals

Manganese

1mg · 43% DV

Iron

4mg · 22% DV

Calcium

140mg · 14% DV

Potassium ⭐

477mg · 14% DV

How Nutritious Is Spring onion and dill?

Nutrient density

Very high

84/ 100

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

52/ 100

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.

Spring onion and dill Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spring onion and dill

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Spring onion and dill 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 Spring onion and dill Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spring onion and dill Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Spring onion and dill Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.35g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare Spring onion and dill

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Spring onion and dill vs Tomato20 kcal more per 100 g

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Spring onion and dill vs Mixed Green Salad20 kcal more per 100 g

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Spring onion and dill vs Red Pepper7 kcal more per 100 g

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Spring onion and dill vs Boiled Beetroot6 kcal fewer per 100 g

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Foods Similar to Spring onion and dill

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

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Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Spring onion and dill

What dishes go well with spring onion and dill?

Spring onion and dill work well in salads, egg dishes, yogurt sauces, and fillings for savory pastries. Their fresh, savory flavor also suits fish and potatoes; add the dill near the end of cooking so its aroma stays noticeable.

Can you use spring onion and dill in potato salad?

Yes, spring onion and dill are a good match for potato salad. Chop the spring onion finely and fold in the dill after the potatoes have cooled, so the herbs stay fresh-tasting and the potatoes do not turn soft from extra mixing.

Which parts of spring onion and dill can you eat?

You can eat both the white and green parts of spring onion, along with dill leaves and tender stems. Trim off the spring onion roots and any tough dill stems; finely chopped tender stems can go into a dressing or cooked dish.

How do you wash spring onion and dill before chopping?

Rinse spring onion and dill under cool running water before chopping. Separate the dill sprigs and rinse between them to remove grit, then dry both herbs thoroughly; wet herbs can dilute a dressing and spoil sooner in storage.

How should you store spring onion and dill?

Store spring onion and dill separately in the refrigerator, unwashed and wrapped loosely in a paper towel inside a container or bag. Keeping them dry helps prevent wilting and sliminess; rinse them just before use rather than before storage.

Should spring onion and dill be added raw or cooked?

Spring onion and dill can be eaten raw or cooked. Use them raw in salads and dips, or add them to hot dishes; dill is best stirred in near the end, while spring onion’s white part can cook longer for a milder flavor.

Can you freeze spring onion and dill?

Yes, you can freeze spring onion and dill, but they become softer after thawing. Wash and dry them well, chop them, and freeze in separate containers; use the thawed herbs in soups, sauces, or cooked fillings rather than fresh salads.

When should you add spring onion and dill to fish?

Add dill to fish near the end of cooking or use it in a sauce, and cook spring onion with the fish or its vegetables for a softer flavor. Both can also be chopped over cooked fish just before serving.

How much dill should you use with spring onion?

Start with less dill than spring onion, then taste and adjust. Dill has a distinct, fragrant flavor that can take over a dish, while spring onion brings a milder savory bite; finely chopping both helps distribute their flavors evenly.

What can you use instead of spring onion and dill together?

Chives and parsley can stand in for spring onion and dill when both are unavailable, though the flavor will not be identical. Chives bring a mild onion note, while parsley adds freshness; use them in salads, dips, or savory fillings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026