1 cup (medium) of Spring onion salad (80 g) has 30 calories. That works out to 38 calories per 100 g. It contains 5.4 g of carbs, 1.3 g of protein, 0.5 g of fat and 1.7 g of fiber. Its 76 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Spring onion salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.8g

· 2% DV

Protein

1.6g

· 3% DV

Fat

0.6g

· 1% 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 70% · Protein 16% · Fat 14%

Spring onion salad Vitamins & Minerals

Vitamins

Vitamin K

95µg · 79% DV

Vitamin A

350µg · 39% DV

Vitamin C

13mg · 14% DV

Folate

38µg · 10% DV

Minerals

Iron

1mg · 6% DV

Calcium

52mg · 5% DV

Potassium ⭐

180mg · 5% DV

Magnesium

18mg · 4% DV

How Nutritious Is Spring onion salad?

Nutrient density

High

65/ 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

49/ 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.

Spring 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 Spring onion salad

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Spring onion salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Spring onion salad Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 1.3:1

Below the ideal 4:1 — a good omega balance.

Compare Spring onion salad

🥗vs🍅

Spring onion salad vs Tomato20 kcal more per 100 g

→🥗vs🥗

Spring onion salad vs Mixed Green Salad20 kcal more per 100 g

→🥗vs🫑

Spring onion salad vs Red Pepper7 kcal more per 100 g

→🥗vs🥄

Spring onion salad vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Spring 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 Spring onion salad

How many calories are in spring onion salad?

Spring onion salad contains 38 calories per 100 g. It provides 1.6 g of protein, 6.8 g of carbohydrates, and 0.6 g of fat per 100 g.

Is spring onion salad suitable for a vegan diet?

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026