1 serving (medium) of Green Onion Salad (80 g) has 36 calories. That works out to 45 calories per 100 g. It contains 5.2 g of carbs, 1 g of protein, 1.3 g of fat and 1.7 g of fiber. Its 88 µg of Vitamin K covers 73% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Green Onion Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.5g

· 2% DV

Protein

1.3g

· 3% DV

Fat

1.6g

· 2% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 57% · Protein 11% · Fat 32%

Green Onion Salad Vitamins & Minerals

Vitamins

Vitamin K

110µg · 92% DV

Vitamin A

180µg · 20% DV

Vitamin C

13mg · 14% DV

Folate

45µg · 11% DV

Minerals

Calcium

55mg · 6% DV

Iron

1mg · 6% DV

Phosphorus

32mg · 5% DV

Potassium ⭐

180mg · 5% DV

How Nutritious Is Green Onion Salad?

Nutrient density

High

70/ 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

48/ 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.

Green Onion Salad 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 Green Onion Salad

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green 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 Green Onion Salad 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 Green 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

Green Onion Salad Fat Profile

SATURATED

0.23g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Green Onion Salad

🥗vs🍅

Green Onion Salad vs Tomato27 kcal more per 100 g

→🥗vs🥗

Green Onion Salad vs Mixed Green Salad27 kcal more per 100 g

→🥗vs🫑

Green Onion Salad vs Red Pepper14 kcal more per 100 g

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Green Onion Salad vs Boiled Beetroot1 kcal more per 100 g

→

Foods Similar to Green Onion Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Onion Salad

How many calories are in green onion salad?

Green onion salad contains 45 calories per 100 g. The same serving provides 1.3 g of protein, 6.5 g of carbohydrates, and 1.6 g of fat.

Is green onion salad suitable for a vegan or gluten-free diet?

Yes, green onion salad is compatible with vegan and gluten-free diets. It is also suitable for vegetarian, pescatarian, Paleo, Mediterranean, flexitarian, and omnivore eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026