The green onion (also known as scallions or spring onions) is a staple in many kitchens. Whether eaten raw or cooked, they add a mild onion flavor and a pop of vibrant green to countless dishes.
This article explores the nutritional value and health benefits of green onions, with a focus on their calorie count and other nutritional components. Green onions are low in calories, but they also offer a range of potential health benefits.
The history of onions as a food source stretches back thousands of years. Evidence suggests they were cultivated as far back as 5,000 BC. So, the next time you sprinkle green onions on your tacos, remember you’re participating in a culinary tradition that’s been going strong for millennia!
What are green onions?
Green onions are just young onions that people harvest before the bulb has a chance to grow. You might also hear them called scallions or spring onions. Most people use these names interchangeably.
Green onions have long, skinny green leaves and a small white bulb at the end.
You can eat green onions raw in salads, use them as a garnish, or cook them in stir-fries and soups. They’re super versatile!
Green onion nutrition: A detailed look
Let’s get into the specifics of what makes green onions so healthy.
Calorie content
If you’re watching your weight, you’ll be happy to know that green onions are very low in calories. One medium green onion (15g raw) has just 4.8 calories. A whole cup of chopped green onions has just 32 calories.
Macronutrient breakdown
Here’s what one medium green onion (15g raw) delivers in terms of macronutrients:
- Carbohydrates: 1.1g
- Fat: 0g
- Protein: 0.3g
- Fiber: 0.4g
- Sugar: 0.4g
Vitamins and minerals
Green onions are a good source of vitamin K, vitamin A, vitamin C, and folate.
One medium green onion provides 34% of the adequate intake of vitamin K for women. A quarter-cup serving gives you 23% of the daily value of vitamin K.
Green onions also contain trace amounts of minerals such as sodium. One medium green onion has 2.4mg of sodium.
Nutrivore Score
The Nutrivore Score is a way of ranking foods based on how many nutrients they deliver per calorie. The higher the score, the more nutrient-dense the food.
Green onions have a Nutrivore Score of 2097, making them a highly nutritious addition to your diet.
Health benefits of green onions
Don’t let their low calorie count fool you: Green onions pack a nutritional punch. Here are some of the health benefits you may get from adding them to your meals.
Rich in antioxidants and bioactive compounds
Green onions are full of antioxidants, and researchers are taking a close look at the many bioactive compounds in onions to see if they can help prevent or treat obesity and related conditions like high blood pressure and diabetes.
Potential cancer-fighting properties
Studies have shown a link between eating Allium vegetables like garlic, leeks, and chives and a lower risk for some cancers, including myeloma, and cancers of the stomach, colon, endometrium, lung, and prostate.
Supports bone health
Green onions contain vitamin K, which is important for keeping your bones strong. Research also shows that eating onions may lower your risk of osteoporosis.
May lower cholesterol
Some research has found that green onions contain flavonoids that can lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.
Low in FODMAPs
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that some people have trouble digesting. The green part of the onion is low in FODMAPs, which means it may be a good choice if you’re following a low-FODMAP diet.
Boosts immunity
Herbs and spices like green onions may improve your serum lipid profiles, glycemic control, blood pressure, inflammation, and oxidative stress, giving your immunity a boost.
Green onions in the diet: Uses and considerations
Green onions are a versatile and flavorful addition to many dishes. Here’s how to enjoy them safely and healthfully.
Culinary uses
Green onions can be used as a garnish to add a pop of flavor and nutrition to your meals. Try them in salads, soups, stir-fries, tacos, and omelets.
Storage and food safety
To keep your green onions fresh, store them in the refrigerator’s crisper drawer, wrapped in plastic. Keep them separate from other foods to prevent their odor from transferring. Don’t store them for more than 5 days, because they’ll wilt.
Be sure to wash green onions thoroughly before using them.
Allergies and adverse effects
It’s possible to be allergic to green onions. One common reaction is oral allergy syndrome, in which the mouth, lips, tongue, or throat itches or swells after eating certain raw fruits or vegetables.
Green onions can also interact with medications, such as blood thinners like Coumadin. If you’re taking blood thinners, talk with your doctor or a registered dietitian about your dietary intake of green onions.
How much green onion should we eat per day?
It’s important to eat a balanced diet with plenty of fruits, vegetables, and whole grains. According to the USDA, Americans eat about 20 pounds of onions per year.
In a 2022 study, researchers added 6.6 grams per day per 2100 calories of herbs and spices to the diets of adults with cardiovascular disease risk factors. It’s up to you to decide whether you’d like those herbs and spices to include green onions!
Green Onion Varieties
Did you know there’s more than one kind of green onion? Several varieties exist, though you might not see them labeled as such in the grocery store. These different types can have subtle differences in taste and texture. Some are milder, while others pack a bit more of a punch. And believe it or not, different varieties of green onions can also have slightly different nutritional profiles, though the variations are generally small.
Final Thoughts
Don’t let their low calorie count fool you: Green onions are packed with nutrition! They’re a great source of vitamins K, A, and C, and they may offer some antioxidant and even cancer-fighting benefits.
Best of all, green onions are incredibly versatile in the kitchen. You can enjoy them raw or cooked in so many different dishes, from salads and dips to stir-fries and soups.
So, go ahead and add green onions to your grocery list! They’re a delicious and easy way to boost the nutrition in your diet. Just remember to mix things up and include a wide variety of vegetables, fruits, and herbs/spices in your diet throughout the week.