Spring Onion — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 6, 2024

Spring onions add a mild, crisp bite to many dishes, from salads to stir-fries. Understand their nutritional benefits, such as high vitamin C and fiber content, and learn how to store them effectively to maintain their freshness and flavor.

Spring onion nutrients

Check the detailed nutritional values of spring onions, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 32 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	7 g	2.55%
Fiber	3 g	10.71%
Sugars	2 g	4%
Glycemic Index	15	-
Protein	2 g	4%
Sodium	16 mg	0.7%
Total Fat	0	-

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes spring onion stand out:

🍏 Low-Calorie Foods

🟢 Low Glycemic Index

Spring onion facts & tips

🛒

Choose spring onions with crisp, green tops and firm bulbs. They have a milder flavor than regular onions.

📦

Store spring onions (green onions) in the refrigerator, in a plastic bag or wrapped in a damp paper towel, and use within one to two weeks. Alternatively, place them upright in a glass with a little water and cover with a plastic bag.

Health benefits

Find out how spring onion can enhance your overall health and vitality.

Rich in vitamins and minerals such as Vitamin C, Vitamin K, and folate, which support overall health and well-being.
High in antioxidants like flavonoids, which help protect the body from free radicals and reduce inflammation.
Supports heart health by helping to lower cholesterol levels and reduce blood pressure.
Contains fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
Low in calories, making them a nutritious addition to meals without significantly increasing calorie intake.
Contains antimicrobial properties, which can help fight infections and improve overall health.

Health risks

Recognize the potential concerns related to consuming spring onion.

Potential for digestive discomfort such as bloating, gas, or stomach irritation when consumed in large quantities, particularly in individuals sensitive to onions or high-fiber foods.
Risk of allergic reactions in some individuals, particularly those allergic to onions or related plants (like garlic or chives), causing symptoms like itching, swelling, or difficulty breathing.
Potential for contam

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How to choose spring onion

Spring onions should have bright green tops and a crisp white base, signaling they are fresh and tender. The roots should be minimal, and the bulbs should be firm, not soft or spongy.

Avoid spring onions with wilted tops or slimy bulbs, as these are indications that they are past their prime. Bunches that have an off odor or are starting to sprout should also be avoided, as their flavor might be compromised.

How to store spring onion

Spring onions should be stored in the refrigerator, ideally in a plastic bag. Proper refrigeration helps maintain their freshness and flavor for up to a week. Keeping them tightly sealed is important.

Excess moisture can cause spring onions to spoil. Avoid washing before storage to prevent mold growth. Storing them in a plastic bag with a damp paper towel helps maintain their freshness and crispness, ensuring they stay ready for use in recipes.

✅ Extra Tip

To prolong freshness, consider placing the spring onions upright in a glass with a small amount of water, covering the tops with a plastic bag.

How long does it last?

Spring onion can last for 1-2 weeks in the refrigerator when stored in a plastic bag or container. For longer storage, spring onions can be chopped and frozen, lasting up to 6 months. Proper storage helps maintain their freshness and flavor, making them a versatile ingredient for many dishes.

What to do with leftovers?

Leftover spring onions can be used in a variety of fresh and savory dishes. Slice them thinly and add to salads, sandwiches, or wraps for a burst of flavor, or mix them into a stir-fry with vegetables and your choice of protein. Spring onions are also great when used as a topping for soups, stews, or baked potatoes.

Use spring onions in a quiche or frittata with eggs, cheese, and herbs, or mix them into a pasta salad with fresh vegetables and a tangy dressing. If you have a lot of spring onions, consider making a batch of spring onion pancakes by mixing the sliced onions with flour, water, and oil, then frying until crispy. Spring onions can also be added to a dumpling or wonton filling with ground meat or tofu, or used as a garnish for grilled meats or seafood. For a quick snack, enjoy spring onions with cream cheese and crackers, or mix them into a salad with greens and a citrus vinaigrette.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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