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Spring onion and greens Calories
Low-calorie source of vitamin K and vitamin C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Spring onion and greens (50 g) has 14 calories. That works out to 27 calories per 100 g. It contains 2.3 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.2 g of fiber. Its 130 µg of Vitamin K covers 108% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spring onion and greens Nutrition Facts
Selected: 1 cup (chopped) · 50 g
14
KCAL / 50G
Carbs
2.3g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 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 60% · Protein 29% · Fat 11%
Spring onion and greens nutrition facts table · 1 cup (chopped) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.1 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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How Many Calories in 1 Cup of Chopped Spring onion and greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 50 g | 14 kcal |
| 1 tablespoon (chopped) | 8 g | 2 kcal |
| 1 cup (shredded) | 30 g | 8 kcal |
| 1 serving (small) | 70 g | 19 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (medium) | 100 g | 27 kcal |
| 1 pack (medium) | 125 g | 34 kcal |
| 1 serving (large) | 150 g | 41 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Spring onion and greens
How should you store spring onion and greens?
Store spring onion and greens dry in the refrigerator, loosely wrapped or in a container that allows a little airflow. Avoid washing them before storage: damp leaves spoil faster. Wash only the amount you plan to use.
Can you freeze spring onion and greens?
Yes, spring onion and greens can be frozen, but their leaves soften after thawing, so they work better in cooked dishes than in salads. Wash and dry them thoroughly, chop them, and freeze in portions for soups, stir-fries, or sauces.
How do you wash spring onion and greens properly?
Rinse spring onion and greens under cool running water before chopping. Separate leafy layers and check for grit near the stems, then dry them well. Washing after chopping can make it harder to remove dirt trapped between the leaves.
Can you eat spring onion and greens raw?
Yes, spring onion and greens can be eaten raw in salads, sandwiches, and dips. Their flavor ranges from mild to sharp, so slice the spring onion finely if you want it less prominent. Wash the leaves thoroughly before eating.
Which parts of spring onion and greens can you eat?
Both the white base and green leaves of spring onion are edible, as are the tender leaves in a greens mix. The white part has a stronger onion flavor; the green tops are milder and work well sliced over food just before serving.
Are spring onion and greens the same as scallions?
Spring onion and greens include leafy vegetables as well as spring onions; scallions refer only to the young onion. In everyday English, “scallion” and “green onion” often mean the same thing, though “spring onion” can describe onions with a more developed bulb.
What can you make with spring onion and greens?
Spring onion and greens fit salads, omelets, soups, stir-fries, and savory pancakes. Add the spring onion’s white part early when cooking for a deeper flavor, then stir in tender leafy greens near the end so they do not become overly soft.
Can you use spring onion and greens instead of regular onions?
Yes, spring onion can replace regular onion in many dishes, but it has a fresher, milder flavor and less dense texture. Use both its white base and green tops; leafy greens add bulk and freshness, but do not replace onion flavor on their own.
Do spring onion and greens lose nutrients when cooked?
Some vitamin C can be lost with prolonged cooking, while brief cooking limits that loss. Add tender greens near the end of cooking, or eat some raw in a salad; the spring onion’s white base can be cooked longer for a softer flavor.
Why does spring onion and greens make some people feel bloated?
Spring onion can cause gas or bloating in some people, especially when eaten raw, because it contains fermentable carbohydrates. Cooking it and starting with a smaller portion may help; the white part often has a stronger effect than the green tops.
Spring onion and greens Vitamins & Minerals
Vitamins
Vitamin K
130µg · 108% DV
Vitamin C
15.5mg · 17% DV
Vitamin A
135µg · 15% DV
Folate
37.5µg · 9% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.05mg · 6% DV
Calcium
53mg · 5% DV
Potassium ⭐
165mg · 5% DV
Sodium
13mg · 1% DV
Spring onion and greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spring onion and greens
To burn the 14 calories in 1 cup (chopped) (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.
What is Spring onion and greens?
Spring onion and greens brings together fresh spring onions with leafy vegetables or herbs; the exact mix can vary, rather than referring to one fixed recipe. The onion’s mild bite contrasts with the fresh, grassy flavour of leaves such as lettuce or parsley. Eaten raw, the mixture is crisp and juicy, while chopped greens soften into cooked dishes.
Across many cuisines, it works in salads, as a fresh side, or stirred into eggs, soups and savoury fillings. It is an easy way to add colour and freshness to a meal, and is low in calories while providing fibre and vitamins K and C. Pair it with beans, eggs or yoghurt for a more substantial plate, or use a light dressing to let the fresh flavours come through.
How Nutritious Is Spring onion and greens?
Nutrient density
Very 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.
Is Spring onion and greens 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 greens Contain Allergens?
No known major allergens
Which Diets Is Spring onion and greens 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
Spring onion and greens Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.