Green Onion Calories: Exact Count & Nutrition Facts

A single medium green onion (approximately 28g) contains just 5 calories, with 100g providing about 32 calories. These vibrant vegetables are 92% water, extremely low in carbs, and packed with essential vitamins like K and C.

Curious about how green onions fit into your healthy eating plan? You're not alone. Thousands search for calories in green onion daily as they track their nutrition. Whether you're meal prepping, watching your weight, or simply curious about this kitchen staple, you'll find precise, science-backed information here—no guesswork required.

Nutritional Profile of Green Onions: The Essential Facts

Green onions, also known as scallions, offer remarkable nutritional value with minimal calories. According to the USDA FoodData Central database, here's exactly what you get in a standard serving:

Nutrient	Per 100g	Per Medium Green Onion (28g)
Calories	32 kcal	5 kcal
Total Carbohydrates	7.3g	2.0g
Dietary Fiber	2.6g	0.7g
Sugar	2.7g	0.8g
Protein	1.8g	0.5g
Vitamin K	207μg (173% DV)	58μg (48% DV)
Vitamin C	18.8mg (21% DV)	5.3mg (6% DV)

This nutritional breakdown comes directly from the USDA FoodData Central, the most authoritative source for food composition data in the United States. Notice how green onions deliver impressive vitamin content while remaining extremely low-calorie.

How Green Onions Compare to Other Alliums

If you're tracking calories in green onion versus other onion varieties, the differences matter. Understanding these distinctions helps you make informed choices for your dietary goals:

• Green onions (scallions): 32 calories per 100g - highest water content (92%) and lowest calorie density
• Yellow onions: 40 calories per 100g - slightly higher in natural sugars
• Red onions: 40 calories per 100g - similar to yellow onions but with additional anthocyanins
• Shallots: 72 calories per 100g - significantly higher calorie density
• Leeks: 61 calories per 100g - more substantial carbohydrate content

This comparison reveals why green onions are particularly valuable for those seeking low calorie vegetable options. Their high water content means you can add substantial flavor and volume to dishes without significant caloric impact.

Health Benefits Beyond Calories

While the calories in green onion are minimal, their nutritional contribution extends far beyond just being low-calorie. Research published in the Journal of Agricultural and Food Chemistry confirms that green onions contain organosulfur compounds that support cardiovascular health. These compounds, while present in all alliums, remain particularly bioavailable in the raw green onion form.

One standout nutrient is vitamin K. A single medium green onion provides nearly half your daily requirement. According to the National Institutes of Health, adequate vitamin K intake is crucial for proper blood clotting and bone metabolism. This makes green onions especially valuable for those following weight loss diets that might otherwise lack sufficient vitamin K.

Practical Ways to Use Green Onions in Your Diet

Knowing the calories in green onion is just the beginning. Here's how to maximize their nutritional impact in your daily eating:

For Weight Management

Add generous portions to dishes where you'd typically use higher-calorie ingredients. Two tablespoons of chopped green onions (about 8g) add just 1.3 calories while providing flavor, texture, and nutrients. This makes them perfect for:

• Replacing higher-calorie garnishes like cheese or croutons
• Adding volume to egg whites or protein scrambles
• Enhancing soups and broths without adding significant calories

For Maximum Nutrient Retention

Unlike many vegetables, green onions retain most nutrients when used raw. The vitamin C and organosulfur compounds degrade with heat, so for green onion nutrition facts that deliver maximum benefit:

• Add them at the very end of cooking
• Use both white and green parts (the green portion contains more vitamin C)
• Store properly in the refrigerator with roots submerged in water

Common Questions About Green Onion Nutrition

Let's address some frequent questions about calories in green onion that often confuse home cooks and health-conscious eaters:

How many calories are in one green onion?

A single medium green onion (approximately 28g) contains just 5 calories. The exact count varies slightly based on size, but most standard grocery store green onions fall within the 4-6 calorie range.

Are green onions good for weight loss?

Yes, green onions are excellent for weight loss diets. With only 32 calories per 100g and high water content (92%), they add significant volume and flavor to meals with minimal caloric impact. Their fiber content also promotes satiety.

Do green onions have more nutrients than regular onions?

Green onions contain higher concentrations of certain nutrients like vitamin C and beta-carotene compared to mature onions. However, mature onions have more quercetin. Both offer valuable nutritional profiles, but green onions provide more vitamin K per calorie.

How do cooking methods affect green onion calories?

Cooking doesn't significantly change the calorie count of green onions, but it does affect nutrient availability. Raw green onions preserve more vitamin C, while light cooking can increase the bioavailability of certain antioxidants. The calorie difference between raw and cooked is negligible (less than 1 calorie per serving).