Shallots (Raw) – Nutritional Information
Shallots are a flavorful and versatile member of the onion family, offering a delicate balance between sweet and savory notes that can elevate a variety of dishes. Whether used raw, sautéed, or roasted, shallots bring a subtle depth of flavor to recipes ranging from salads and dressings to sauces and marinades. Aside from their culinary uses, shallots are packed with beneficial nutrients, making them a healthy addition to your diet. Here’s a closer look at the nutritional profile of raw shallots:
Nutritional Breakdown
Per 100g (Raw Shallots)
| Nutrient | Amount |
|---|---|
| Energy | 72 kcal |
| Protein | 2.5 g |
| Fat | 0.1 g |
| Saturated Fat | 0.017 g |
| Carbohydrates | 16.8 g |
| Fiber | 3.2 g |
| Sugar | 7.87 g |
| Calcium | 37 mg |
| Iron | 1.2 mg |
| Magnesium | 21 mg |
| Phosphorus | 60 mg |
| Potassium | 334 mg |
| Sodium | 12 mg |
| Zinc | 0.4 mg |
| Copper | 0.088 mg |
| Manganese | 0.292 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 8 mg |
| Thiamine (Vitamin B1) | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.2 mg |
| Vitamin B6 | 0.345 mg |
| Folate | 34 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Shallots
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Rich in Antioxidants: Shallots are an excellent source of antioxidants, which help protect your cells from oxidative stress and support overall health. The presence of Vitamin C further enhances their ability to bolster your immune system.
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Support Digestive Health: With a good amount of dietary fiber (3.2g per 100g), shallots promote digestive health by supporting regular bowel movements and maintaining a healthy gut microbiome.
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Bone Health: Shallots contain calcium and magnesium, which are vital for maintaining strong bones. Additionally, their phosphorus content aids in bone mineralization, making them an excellent addition to a bone-healthy diet.
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Rich in Vitamins: Shallots offer a variety of B vitamins, such as Vitamin B6, which is essential for brain function, and folate, which is important for cellular health and especially beneficial during pregnancy.
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Support Cardiovascular Health: Shallots are a heart-healthy food due to their potassium content, which can help regulate blood pressure. Additionally, they contain compounds that have been shown to lower cholesterol and improve overall heart health.
Dietary Considerations
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Allergen Information: Shallots are part of the allium family, which includes garlic, onions, and leeks. While rare, some individuals may have sensitivities or allergies to these foods. It’s important to monitor for any adverse reactions if you’re introducing shallots into your diet.
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Dietary Preferences:
- Vegan: Shallots are plant-based and suitable for a vegan diet.
- Gluten-Free: Shallots are naturally gluten-free, making them an excellent choice for those with gluten sensitivities or celiac disease.
- Low-Carb: Shallots are relatively low in carbohydrates compared to other root vegetables, making them suitable for low-carb or ketogenic diets in moderation.
- Keto-Friendly: Due to their moderate carbohydrate content, shallots can be enjoyed in small quantities on a ketogenic diet, helping to maintain flavor in low-carb dishes.
Cooking Tips & Uses
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Raw: Shallots are often used raw in salads, dressings, and salsas. Their mild flavor provides a delicate touch without overwhelming other ingredients.
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Sautéed: Lightly sautéed shallots can enhance the flavor of a variety of dishes, from pasta sauces to stir-fries. Their natural sweetness intensifies when cooked, making them a wonderful addition to caramelized onion spreads or garnishes.
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Roasted: Roasting shallots brings out their natural sweetness and softens their texture. You can roast them whole or cut them into wedges and add them to roasted vegetable medleys.
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Pickled: Shallots can also be pickled for a tangy contrast in sandwiches, burgers, or charcuterie boards.
Conclusion
Shallots are not only a flavorful addition to your cooking but also a nutrient-packed ingredient that supports overall health. With their high levels of vitamins, antioxidants, and dietary fiber, they are a great way to enhance the nutritional value of your meals. Whether you’re adding them to a fresh salad or using them in your favorite cooked dishes, shallots are an excellent choice for both taste and health.
