100 g of Boiled spring onion has 32 calories. It contains 7 g of carbs, 1.8 g of protein, 0.2 g of fat and 2.6 g of fiber. Its 150 µg of Vitamin K covers 125% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Boiled spring onion?

Boiled spring onion is fresh young onion, cooked with its white bulb and green tops until tender. Its flavour is milder than that of a mature bulb onion. Spring onions are often used raw in salads, eggs and other everyday dishes; boiling softens their bite, making them an easy addition to soups, stews or a simple vegetable side.

Serve it warm or chilled, perhaps with lemon and a little olive oil, or stir it into a grain bowl. It is low in calories and provides fibre and vitamin K; a 100 g serving has about 32 calories. Pair it with other vegetables for a light side, or add it to a more filling meal.

Boiled spring onion Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 3% DV

Protein

1.8g

· 4% DV

Fat

0.2g

· 0% DV

Fiber

2.6g

· 9% DV

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

Calories come from: Carbs 76% · Protein 19% · Fat 5%

Boiled spring onion Vitamins & Minerals

Vitamins

Vitamin K

150µg · 125% DV

Folate

64µg · 16% DV

Vitamin C

12mg · 13% DV

Vitamin A

50µg · 6% DV

Minerals

Iron

2mg · 11% DV

Calcium

72mg · 7% DV

Potassium ⭐

210mg · 6% DV

Magnesium

20mg · 5% DV

How Nutritious Is Boiled spring onion?

Nutrient density

High

78/ 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

53/ 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.

Boiled spring onion 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 Boiled spring onion

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

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 Boiled spring onion Processed?

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.

Does Boiled spring onion 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 Boiled spring onion 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

Boiled spring onion Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 2.5:1

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

Compare Boiled spring onion

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Boiled spring onion vs Mixed Green Salad14 kcal more per 100 g

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Boiled spring onion vs Red Pepper1 kcal more per 100 g

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Foods Similar to Boiled spring onion

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

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20 kcal

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Potato Salad

110 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Boiled spring onion

How do you cook boiled spring onion?

To make boiled spring onion, trim the roots and any wilted leaves, rinse the onions well, and simmer them in water until tender. Drain before serving; a little olive oil, lemon, or seasoning adds flavor without masking their mild taste.

How long should you boil spring onions?

Boil spring onions only until their thicker parts are tender, since the thin green tops soften quickly. Check them as they cook and remove them from the water promptly; the exact time varies with their size and how tender you want them.

Can you boil spring onions whole?

Yes, you can boil spring onions whole after trimming the roots and rinsing away any dirt. Whole onions hold their shape better than finely chopped pieces; check the white ends for tenderness before draining, as they may take longer to soften than the green tops.

Can you eat the green tops of boiled spring onion?

Yes, the green tops of boiled spring onion are edible. They soften faster than the white stems, so avoid cooking them longer than needed if you want them to keep their shape. Remove any leaves that are wilted or damaged before cooking.

Why does boiled spring onion turn mushy?

Boiled spring onion turns mushy when it cooks too long or is cut into very small pieces before boiling. Simmer it gently and check the texture as it cooks; draining it as soon as it is tender helps preserve its shape.

Does boiled spring onion taste different from raw spring onion?

Yes, boiled spring onion has a softer texture and a milder, less sharp flavor than raw spring onion. Use it in soups, warm salads, or as a vegetable side; raw spring onion is better when you want a crisp bite and a stronger onion taste.

What can you serve with boiled spring onion?

Boiled spring onion pairs well with fish, eggs, potatoes, and bean dishes. Drain it thoroughly and season with lemon, olive oil, or herbs, or add it to a warm salad. Its mild flavor also works alongside dishes with a stronger sauce.

Can you use boiled spring onion instead of leeks?

Not as a direct substitute in every recipe: boiled spring onion is usually thinner and milder than leek, and its green tops can soften quickly. It can work in soups or cooked vegetable dishes, but add it later and adjust the amount to suit its lighter flavor.

How long does boiled spring onion last in the fridge?

Keep boiled spring onion in a covered container in the refrigerator and use it within three to four days. Let it cool before storing, and discard it if it develops an off smell, a slimy surface, or an unusual change in color.

Can boiled spring onion be frozen?

Yes, you can freeze boiled spring onion, but it will be softer after thawing. Cool and drain it first, then store it in an airtight freezer-safe container. It works best after thawing in soups, sauces, or other cooked dishes rather than as a crisp side.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026