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Sautéed spring onion Calories
Olive-oil sautéed, low-calorie, aromatic vegetable
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed spring onion (80 g) has 54 calories. That works out to 68 calories per 100 g. It contains 5.5 g of carbs, 1.4 g of protein, 3.1 g of fat and 2.2 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.
Sautéed spring onion Nutrition Facts
Selected: 1 serving (medium) · 80 g
54
KCAL / 80G
Carbs
5.5g
· 2% DV
Protein
1.4g
· 3% DV
Fat
3.1g
· 4% 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 40% · Protein 10% · Fat 50%
Sautéed spring onion nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.4 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 Sautéed spring onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 54 kcal |
| 1 tablespoon (small) | 12 g | 8 kcal |
| 1 piece (whole) | 15 g | 10 kcal |
| 2 tablespoon (medium) | 24 g | 16 kcal |
| ½ cup (chopped) | 45 g | 31 kcal |
| 1 serving (small) | 50 g | 34 kcal |
| 1 cup (chopped) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (large) | 120 g | 82 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Sautéed spring onion
How do you make sautéed spring onion?
To make sautéed spring onion, slice the washed onions and cook them in a little olive oil over medium heat, stirring until tender. Add the green tops later if you want them to stay brighter and less soft than the white bulbs.
What can I cook with sautéed spring onion?
Sautéed spring onion works well in omelets, fried rice, noodles, soups, and savory pie fillings. Stir it into a dish near the end of cooking when you want its mild onion flavor without losing all of its texture.
Can you sauté both the white and green parts of spring onions?
Yes, both parts work in sautéed spring onion. The white ends are firmer and take longer to soften, while the green tops cook quickly; add the greens later or leave some raw for a fresh garnish.
How is sautéed spring onion different from caramelized onion?
Sautéed spring onion is cooked briefly until tender, so it keeps a fresh, mild onion flavor. Caramelized onion is cooked much longer until deeply browned and sweet; spring onions are more delicate and can burn if treated the same way.
Can sautéed spring onion replace regular onion in a recipe?
Yes, sautéed spring onion can replace regular onion in many cooked dishes, especially eggs, rice, and quick vegetable sautés. Its flavor is milder, so it may not provide the same deep base as a browned yellow onion in a long-cooked sauce.
Why does sautéed spring onion turn mushy?
Sautéed spring onion can turn mushy when it is crowded in the pan or cooked for too long. Use a wide pan, avoid piling the pieces deeply, and stop cooking once they are tender; the green tops need less time than the white ends.
Can you freeze sautéed spring onion?
Yes, you can freeze sautéed spring onion once it has cooled. Pack it in small airtight portions and use it directly in hot dishes such as soups, rice, or fillings; thawed spring onion is usually too soft to serve as a crisp topping.
How should you store leftover sautéed spring onion?
Store leftover sautéed spring onion in a covered container in the refrigerator after cooling it promptly. Use it within a few days and reheat it thoroughly in a pan or add it to a dish that will be cooked.
Do you need to wash spring onions before making sautéed spring onion?
Yes, wash spring onions before making sautéed spring onion, since soil can hide between the leaves. Rinse them under running water, trim the roots, and dry them well so excess water does not make the pan splatter or steam the onions.
Can sautéed spring onion be used as a pizza topping?
Yes, sautéed spring onion makes a flavorful pizza topping, especially with eggs, mushrooms, or cheese. Cook it first to remove excess moisture, then scatter it over the pizza before baking so it does not release as much water onto the crust.
Sautéed spring onion Vitamins & Minerals
Vitamins
Vitamin K
132µg · 110% DV
Folate
46.4µg · 12% DV
Vitamin C
8.8mg · 10% DV
Vitamin E
0.96mg · 6% DV
Minerals
Manganese
0.14mg · 6% DV
Iron
1.04mg · 6% DV
Potassium ⭐
192mg · 6% DV
Calcium
54mg · 5% DV
Sodium
14mg · 1% DV
Sautéed spring onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed spring onion
To burn the 54 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 Sautéed spring onion?
Sautéed spring onion is made by briefly cooking spring onions in olive oil until tender. The heat softens their sharp edge and brings out a gentle sweetness, while the green tops keep their fresh, savoury aroma. Across the cuisines where spring onions are used, this simple preparation works as a side or a flavourful addition to eggs, soups, noodles and grain bowls. Serve it warm, perhaps finished with lemon or herbs.
It is a light vegetable dish with some fibre; a 100 g portion provides 2.7 g. Use just enough oil to coat the pan if you want to keep it lighter, or pair it with eggs or beans for a more substantial meal.
How Nutritious Is Sautéed spring onion?
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 Sautéed 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 Sautéed spring onion Contain Allergens?
No known major allergens
Which Diets Is Sautéed 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
Sautéed spring onion Fat Profile
SATURATED
0.44g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.