Spring Onions (Scallions) – Raw (Including Tops and Bulb)
Spring onions, also known as scallions, are a versatile and flavorful vegetable that can enhance the taste and nutritional value of a wide range of dishes. These fresh, crisp vegetables are enjoyed for their mild onion flavor and vibrant green tops. Both the white bulb and the green stems are edible, offering a mild yet aromatic addition to salads, soups, stir-fries, and garnishes.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 32 kcal |
| Protein | 1.83 g |
| Total Fat | 0.19 g |
| Saturated Fat | 0.032 g |
| Carbohydrates | 7.34 g |
| Dietary Fiber | 2.6 g |
| Sugars | 2.33 g |
| Calcium | 72 mg |
| Iron | 1.48 mg |
| Magnesium | 20 mg |
| Phosphorus | 37 mg |
| Potassium | 276 mg |
| Sodium | 16 mg |
| Zinc | 0.39 mg |
| Copper | 0.083 mcg |
| Manganese | 0.16 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 18.8 mg |
| Thiamine (B1) | 0.055 mg |
| Riboflavin (B2) | 0.08 mg |
| Niacin (B3) | 0.525 mg |
| Vitamin B6 | 0.061 mg |
| Folate | 64 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 50 mcg |
| Vitamin E | 0.55 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Spring onions are generally considered safe for most people, with no common allergens associated with them. However, individuals with sensitivities to other members of the allium family (such as garlic, onions, and leeks) should exercise caution.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes
- Low-Fat: Yes
- Paleo: Yes
- Keto: Yes
- Diabetic-Friendly: Yes (in moderation)
Health Benefits and Advice:
Spring onions are a great source of essential vitamins and minerals, including vitamin C, which helps boost the immune system, and vitamin A, which is vital for healthy vision. They are also rich in fiber, supporting digestive health, and are low in calories, making them an excellent addition to weight-conscious diets. The high potassium content helps regulate blood pressure, while the presence of antioxidants like vitamin C and manganese contribute to overall cellular health.
Incorporating spring onions into your diet can also promote heart health, as their content of folate and fiber helps lower cholesterol levels and support healthy cardiovascular function. Additionally, the antimicrobial properties of scallions may help combat infection, while the compounds found in onions are believed to have anti-inflammatory effects.
Culinary Tips:
Spring onions are incredibly versatile. The tender green tops can be chopped and sprinkled over salads, soups, or grilled vegetables, while the white bulbs can be sautéed or used raw in dressings. They pair well with a variety of ingredients, including tomatoes, cucumbers, avocados, and herbs like cilantro or parsley. For added flavor, try grilling or roasting spring onions to bring out their natural sweetness.
Conclusion:
Spring onions (scallions) are not only a healthy, low-calorie addition to any meal but also bring vibrant color and fresh flavor to a variety of dishes. Whether you use them raw or cooked, their mild onion taste can brighten up any recipe. With their impressive nutrient profile and wide-ranging health benefits, spring onions are a perfect ingredient for anyone looking to add more flavor and nutrition to their meals without the added calories or fat.
