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Spring onion with olive oil Calories
Light vegetable dish with olive oil, fiber, and vitamins C and K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spring onion with olive oil (80 g) has 58 calories. That works out to 72 calories per 100 g. It contains 4.6 g of carbs, 1 g of protein, 4.1 g of fat and 1.8 g of fiber. Its 132 µg of Vitamin K covers 110% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spring onion with olive oil Nutrition Facts
Selected: 1 serving (medium) · 80 g
58
KCAL / 80G
Carbs
4.6g
· 2% DV
Protein
1g
· 2% DV
Fat
4.1g
· 5% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 7% · Fat 62%
Spring onion with olive oil nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 9.6 mg | 0% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 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 Serving of Spring onion with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 58 kcal |
| 1 tablespoon (chopped) | 15 g | 11 kcal |
| 2 tablespoon (chopped) | 30 g | 22 kcal |
| 1 piece (small) | 35 g | 25 kcal |
| 1 piece (medium) | 60 g | 43 kcal |
| 1 piece (large) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (chopped) | 100 g | 72 kcal |
| 1 serving (large) | 140 g | 101 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Spring onion with olive oil
How do you make spring onion with olive oil?
Make spring onion with olive oil by gently softening sliced spring onions in olive oil over low heat. Add a small splash of water, cover the pan, and cook until tender; finish with lemon or herbs if you like.
Can you eat spring onion with olive oil cold?
Yes, spring onion with olive oil can be served cold or at room temperature, much like other olive-oil vegetable dishes. Let it cool before serving, and add fresh lemon or herbs at the end for a brighter flavor.
Do you use the green tops in spring onion with olive oil?
Yes, both the white bulbs and green tops can go into spring onion with olive oil. The white parts take longer to soften, so cook them first and add the tops later to keep their color and texture.
How do you stop spring onion with olive oil from turning mushy?
To keep spring onion with olive oil from turning mushy, cook it gently and stop as soon as the pieces are tender. Add the green tops toward the end, since they soften faster than the white parts.
What does spring onion with olive oil go well with?
Spring onion with olive oil pairs well with crusty bread, rice, or other vegetable dishes. Serve it as a chilled side or part of a mezze spread, with lemon or fresh herbs to balance the olive oil.
Can leeks replace spring onions in spring onion with olive oil?
Yes, leeks can replace spring onions in spring onion with olive oil, but the result will be milder and more substantial. Slice them thinly and allow extra cooking time, since their thicker layers take longer to soften.
How do you clean spring onions for spring onion with olive oil?
For spring onion with olive oil, trim the roots, separate the leaves, and rinse away any soil under running water. Dirt often hides near the white base, so check between the layers before slicing.
Can you freeze spring onion with olive oil?
Yes, you can freeze spring onion with olive oil, though thawed onions may be softer and wetter. Freeze it in meal-sized portions and use the thawed dish in a warm meal rather than expecting a crisp texture.
How long does spring onion with olive oil keep in the fridge?
Spring onion with olive oil keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it after cooking rather than leaving it out, and take out only the portion you plan to serve.
Should you add lemon to spring onion with olive oil?
Lemon is optional in spring onion with olive oil, but a little juice or zest adds freshness and balances the oil. Add it near the end of cooking or just before serving so its flavor stays lively.
Spring onion with olive oil Vitamins & Minerals
Vitamins
Vitamin K
132µg · 110% DV
Folate
51.2µg · 13% DV
Vitamin C
11.2mg · 12% DV
Vitamin E
1.36mg · 9% DV
Minerals
Potassium ⭐
192mg · 6% DV
Manganese
0.13mg · 6% DV
Iron
0.96mg · 5% DV
Calcium
46mg · 5% DV
Sodium
9.6mg · 0% DV
Spring onion with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spring onion with olive oil
To burn the 58 calories in 1 serving (medium) (80 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 with olive oil?
Spring onion with olive oil is a simple Turkish-style dish of spring onions gently cooked in olive oil. It fits the home-cooked tradition of zeytinyağlı vegetable dishes, which are often served as part of a larger meal. The white bulbs and green tops can both be used, with the exact preparation varying from kitchen to kitchen.
Cooking softens the onions’ sharp bite and brings out a mild sweetness. Serve it warm or at room temperature as a side, or with bread for a light meal; a squeeze of lemon works well, too. Use olive oil sparingly if you want to keep the dish lighter. It provides 72 calories and 2.2 g of fibre per 100 g, making it an easy way to add vegetables to a meal.
How Nutritious Is Spring onion with olive oil?
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 with olive oil 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 with olive oil Contain Allergens?
No known major allergens
Which Diets Is Spring onion with olive oil 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 with olive oil Fat Profile
SATURATED
0.58g
MONOUNSATURATED
2.76g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.