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Spring Onion Calories
Source of vitamin C and fiber, low calorie, fresh and aromatic
CALORIES
GI
POTASSIUM
FIBER
Spring Onion Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
7.3g
· 76%
Protein
1.8g
· 19%
Fat
0.2g
· 5%
Fiber
2.6g
Spring Onion Vitamins & Minerals
Vitamins
Vitamin K
207µg · 173% DV
Vitamin C
18.8mg · 21% DV
Folate
64µg · 16% DV
Vitamin A
50µg · 6% DV
Minerals
Iron
2mg · 11% DV
Potassium ⭐
276mg · 8% DV
Calcium
72mg · 7% DV
Magnesium
20mg · 5% DV
Spring Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spring Onion 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 Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Spring Onion Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Spring Onion
Spring Onion — Frequently Asked Questions
Is spring onion better eaten raw or cooked?
Both are good options: raw spring onion has a sharper, fresher bite, while cooking makes it milder and easier for some people to digest. Prolonged high heat can reduce its delicate flavor and some heat-sensitive compounds.
Can you eat the green tops of spring onion?
Yes, the green tops are fully edible and often used just as much as the white part. They work especially well in salads, eggs, soups, and as a finishing garnish.
How should spring onion be stored in the fridge?
Wrap it loosely in a dry paper towel and keep it refrigerated to help preserve freshness. Storing it wet can make it soften and spoil faster.
Can spring onion be frozen?
Yes, it can be chopped and frozen for later use. After thawing it will be softer, so it is best used in cooked dishes rather than fresh salads.
Why does spring onion sometimes cause bloating or stomach discomfort?
Like other alliums, spring onion contains compounds that can trigger gas or digestive discomfort in sensitive people. Those with IBS may need to test their own tolerance, especially when eating it raw.
Does spring onion cause bad breath?
It can, especially when eaten raw. Using it in cooked dishes or pairing it with parsley or yogurt-based foods may help reduce the lingering smell.
What foods pair well with spring onion?
It goes well with eggs, yogurt, cheese, legumes, potatoes, and grilled fish or meat. These combinations can balance its sharpness and make a meal feel more complete.
What is the difference between spring onion and regular onion?
Spring onion is milder, fresher, and more herb-like in flavor, while regular onion is usually stronger and more pungent. That makes spring onion especially useful raw or added at the end of cooking.
Is spring onion good before or after a workout?
It is not a complete workout food on its own, but it can fit into a balanced meal. If you have a sensitive stomach, cooked spring onion may be easier to tolerate before exercise than raw.
Should spring onion always be washed before use?
Yes, it should be washed well because dirt can collect between the layers and green leaves. Washing before chopping is usually the easiest way to clean it thoroughly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.