Green Onion Nutrition at a Glance
A medium green onion (about 15 grams) contains around 5 calories, primarily from carbohydrates. They are a good source of vitamins, including Vitamin K for blood clotting and bone health, Vitamin A for vision and immune function, and Vitamin C, an antioxidant. The entire stalk is edible and nutritious.
The Health Benefits of Eating Green Onions
Green onions offer several health advantages:
- Immune System Support: Vitamins A and C help strengthen the immune system.
- Bone Health: Vitamin K supports bone density and may reduce the risk of osteoporosis.
- Heart Health: Antioxidants and flavonoids may help lower cholesterol and blood pressure.
- Antioxidant Properties: Sulfur compounds and antioxidants protect cells and may contribute to cancer prevention.
- Digestive Aid: Fiber content assists healthy digestion.
How the White and Green Parts Differ Nutritionally
Both parts of the green onion are beneficial. The white bulb has a stronger flavor, while the green tops are milder and richer in vitamins like A and C. The green tops are often used raw or added at the end of cooking. The white portion is more fibrous and used as an aromatic base.
Green Onions vs. Other Alliums: A Nutritional Comparison
Compared to other alliums per 100g:
| Nutrient (per 100g) | Green Onions (Raw) | Regular Yellow Onion (Raw) | Shallot (Raw) | Garlic (Raw) |
|---|---|---|---|---|
| Calories | ~32 kcal | ~40 kcal | ~72 kcal | ~149 kcal |
| Carbohydrates | ~7.3g | ~9.3g | ~16.8g | ~33.1g |
| Fiber | ~2.6g | ~1.7g | ~3.2g | ~2.1g |
| Vitamin K | ~207µg | ~0.4µg | ~9.7µg | ~1.7µg |
| Vitamin C | ~19mg | ~7.4mg | ~8.0mg | ~31.2mg |
| Vitamin A | ~50µg | ~2µg | ~8µg | ~0µg |
Green onions are lower in calories and higher in Vitamin K and A than yellow onions. They are a nutritious, low-calorie choice.
Cooking with Green Onions
Green onions are versatile and can be used raw or cooked. The green parts are often best added at the end of cooking or used as a garnish.
Healthy ways to use them:
- Garnish: Chop green tops for soups, salads, and more.
- Stir-Fries: Add sliced green onions (white parts first, green parts later).
- Salads: Include raw chopped green onions for mild flavor.
- Dips and Sauces: Blend for a fresh base.
- Egg Dishes: Add to scrambled eggs or omelets.
For low-FODMAP diets, the green parts are typically safe in moderation.
Conclusion
One green onion contains about 5 calories and is a nutrient-rich ingredient. It provides vitamins A, C, and K, antioxidants, and fiber, contributing to immune support, bone health, and reduced disease risk. Both the white and green parts are edible and add flavor and nutrition to various dishes without significant caloric cost.
To maximize benefits, use both parts in cooking or as a garnish. Green onions are a healthy and flavorful addition to enhance meals and support health goals.
