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Spring onion salad Calories
Fresh spring onions, lemon, olive oil, and salt make a refreshing, low-calorie salad.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Spring onion salad has 45 calories. It contains 7.5 g of carbs, 1.5 g of protein, 1.5 g of fat and 2.2 g of fiber. Its 110 µg of Vitamin K covers 92% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Spring onion salad Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.5g
· 3% DV
Fat
1.5g
· 2% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 12% · Fat 27%
Spring onion salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 1.5 g | 3% |
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 Serving of Spring onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 45 kcal |
| 1 piece (small) | 40 g | 18 kcal |
| 1 serving (small) | 60 g | 27 kcal |
| 1 piece (medium) | 70 g | 31 kcal |
| 1 cup (medium) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (large) | 120 g | 54 kcal |
| 1 piece (large) | 120 g | 54 kcal |
| 1 serving (large) | 150 g | 68 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Spring onion salad
How do you make spring onion salad?
To make spring onion salad, wash and dry the onions, slice them thinly, and toss with lemon juice, olive oil, and salt. Mix the dressing in just before serving to keep the onions crisp.
What goes well with spring onion salad?
Spring onion salad pairs well with grilled meats, kebabs, and roast chicken. Its bright, sharp flavor also cuts through rich or oily dishes, making it a refreshing side rather than a main course.
Can you make spring onion salad ahead of time?
You can slice the spring onions ahead, but dress spring onion salad shortly before serving. Lemon and salt draw out moisture, so an early dressing can leave the salad soft and watery.
How long does spring onion salad keep in the fridge?
Spring onion salad is best eaten fresh, but leftovers can be kept covered in the fridge for about a day. Discard it if it develops an unusual smell, becomes very slimy, or looks spoiled.
Can you use both the green and white parts in spring onion salad?
Yes, both the green tops and white bulbs work in spring onion salad. Slice them together for a balanced flavor, trimming away any wilted, yellow, or damaged sections first.
How do you make spring onion salad less sharp?
To mellow spring onion salad, soak the sliced onions briefly in cold water, then drain and dry them well before dressing. A short soak softens the bite without washing away too much flavor.
Do you need to wash spring onions before making spring onion salad?
Yes, wash spring onions thoroughly before making spring onion salad, especially around the white bulbs where soil can collect. Dry them well before slicing so the dressing clings instead of becoming diluted.
Can you freeze spring onion salad?
No, spring onion salad does not freeze well. Freezing and thawing make the raw onions limp and watery, and the lemon-and-oil dressing can separate; prepare only as much as you expect to serve.
What dressing is used for spring onion salad?
A simple spring onion salad dressing uses lemon juice, olive oil, and salt. Add the lemon gradually and taste as you go, since the onions already have a distinct, mildly pungent flavor.
Can you add herbs to spring onion salad?
Yes, chopped parsley is a common fresh addition to spring onion salad, and some versions include sumac for a tangy note. Add herbs just before serving to preserve their color and aroma.
Spring onion salad Vitamins & Minerals
Vitamins
Vitamin K
110µg · 92% DV
Vitamin C
13mg · 14% DV
Vitamin A
120µg · 13% DV
Folate
32µg · 8% DV
Minerals
Sodium
180mg · 8% DV
Manganese
0.13mg · 6% DV
Potassium ⭐
180mg · 5% DV
Copper
0.04mg · 4% DV
Spring onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spring onion salad
To burn the 45 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.
What is Spring onion salad?
Spring onion salad combines finely sliced spring onions, including their green tops, with lemon juice, olive oil and salt. It is a simple, fresh salad found on Turkish tables, easy to make at home and especially welcome when spring onions are in season.
Its sharp, mildly pungent flavour is brightened by the lemon, while olive oil rounds it out. In Turkey, it is often served alongside grilled meat or fish, with kebabs, or as part of a spread of small dishes. Light in calories and a source of fibre, it makes a crisp accompaniment rather than a filling main. Letting the onions sit briefly with the lemon softens their bite; use a little less oil for an even lighter salad.
How Nutritious Is Spring onion salad?
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.
Is Spring onion salad 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 Spring onion salad Contain Allergens?
No known major allergens
Which Diets Is Spring onion salad 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 salad Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.