Green Onion Calories: Facts and Nutrition Breakdown

One cup of chopped green onions (100g) contains just 32 calories, making them an exceptionally low-calorie addition to any meal. This nutrient-dense vegetable provides essential vitamins and minerals with minimal impact on daily calorie intake.

When you're tracking your nutrition, understanding the exact caloric value of ingredients like green onions becomes crucial for maintaining balanced eating habits. Whether you're following a specific diet plan or simply aiming for healthier choices, having accurate nutritional information at your fingertips helps you make informed decisions without sacrificing flavor.

Green Onion Nutrition Breakdown

Green onions, also known as scallions, offer impressive nutritional value for their minimal calorie count. According to the USDA FoodData Central, here's what you get in a standard 100g serving of raw green onions:

Nutrient	Amount per 100g	% Daily Value*
Calories	32	2%
Carbohydrates	7.3g	3%
Dietary Fiber	2.6g	9%
Vitamin K	207mcg	173%
Vitamin C	18.8mg	21%
Vitamin A	1182IU	24%

*Percent Daily Values are based on a 2,000 calorie diet

How Green Onion Calories Compare to Other Vegetables

When evaluating vegetables for calorie-conscious eating, green onions stand out for their exceptionally low energy density. The table below shows how they compare to other common vegetables:

Vegetable	Calories per 100g	Primary Nutritional Benefit
Green Onions	32	Vitamin K, Vitamin C
Spinach	23	Iron, Vitamin K
Celery	16	Hydration, Fiber
Broccoli	55	Vitamin C, Fiber
Carrots	41	Vitamin A, Beta-carotene

This comparison reveals that green onions sit comfortably among the lowest-calorie vegetables while providing unique nutritional benefits. Their distinctive flavor profile means you can add substantial taste with minimal caloric impact.

Practical Serving Sizes and Calorie Counts

Understanding real-world serving sizes helps translate nutritional data into practical meal planning. Here's what you need to know about green onion portions:

• One medium green onion (28g): Approximately 9 calories
• 1/4 cup chopped (35g): About 11 calories
• 1 cup chopped (100g): 32 calories
• One bunch (85g): Roughly 27 calories

These measurements reflect raw green onions. Cooking methods can slightly alter the caloric density as water content changes, though the overall calorie count remains negligible regardless of preparation method.

Health Benefits Beyond Calorie Count

While the low calorie count makes green onions appealing for weight management, their nutritional profile offers additional health benefits worth noting:

Green onions contain significant amounts of vitamin K, which plays a crucial role in blood clotting and bone health. Just one cup provides more than 100% of your daily recommended intake. They also deliver substantial vitamin C, supporting immune function and skin health, plus vitamin A for eye health.

The fiber content in green onions (2.6g per 100g) contributes to digestive health and helps maintain stable blood sugar levels. Unlike many low-calorie vegetables, green onions also provide small amounts of calcium, potassium, and folate.

Contextual Factors Affecting Green Onion Nutrition

Several factors can influence the exact nutritional content of green onions:

• Growing conditions: Soil quality and climate can affect nutrient density
• Harvest time: Younger scallions may have slightly different nutrient profiles than more mature ones
• Storage duration: Nutrient levels gradually decrease over time after harvest
• Preparation method: Raw versus cooked affects nutrient availability

According to research published by the National Center for Biotechnology Information, allium vegetables like green onions contain organosulfur compounds that may offer cardiovascular benefits and potential anti-cancer properties. These compounds are most potent when the vegetable is consumed raw or lightly cooked.

Smart Ways to Incorporate Green Onions into Your Diet

Maximizing the nutritional benefits of green onions while keeping meals exciting is easier than you might think. Here are practical strategies:

• Add chopped green onions to omelets or scrambled eggs for flavor without extra calories
• Use as a garnish for soups and stews to enhance presentation and nutrition
• Create vibrant salad toppings that add crunch and flavor
• Blend into smoothies for a nutrient boost (use sparingly for best flavor)
• Make homemade green onion oil for cooking that captures their essence

For those following specific dietary patterns, green onions fit well into Mediterranean, DASH, and most plant-based eating approaches. Their versatility makes them valuable for anyone seeking to increase vegetable intake without significantly impacting daily calorie goals.

Common Misconceptions About Green Onion Nutrition

Several myths persist about green onion nutrition that deserve clarification:

• Myth: Green onions and regular onions have identical nutritional profiles
  Fact: While related, green onions contain higher vitamin K and lower sugar content than mature onions
• Myth: Cooking destroys all nutritional value in green onions
  Fact: Light cooking can actually increase the availability of certain nutrients while preserving most benefits
• Myth: The white and green parts have identical nutrition
  Fact: The green portions contain more vitamin K and vitamin C, while the white bulbs offer slightly more fiber

Understanding these distinctions helps you make the most of green onions' nutritional potential in your daily meals.

Tracking Green Onion Calories in Meal Planning

For those using nutrition tracking apps, accurately logging green onions requires attention to detail:

• Weigh portions rather than estimating by volume for most accurate tracking
• Specify whether you're using just the green parts or the entire scallion
• Note if you're using fresh or dried (dried has higher calorie density per volume)
• Account for any added oils or seasonings when cooked

Nutrition professionals from the Academy of Nutrition and Dietetics recommend including green onions in your vegetable variety rotation. Their unique nutrient profile complements other vegetables, helping you achieve a more comprehensive range of micronutrients throughout the week.

How many calories are in one green onion?

One medium green onion (approximately 28g) contains about 9 calories. The exact count varies slightly based on size, but most standard green onions range from 8-12 calories each.

Are green onions good for weight loss?

Yes, green onions are excellent for weight loss diets due to their extremely low calorie count (32 calories per 100g) and high nutrient density. They add significant flavor and volume to meals with minimal caloric impact, helping you feel satisfied while maintaining a calorie deficit.

Do green onions have more calories than regular onions?

No, green onions actually have fewer calories than mature yellow or white onions. Green onions contain about 32 calories per 100g, while regular onions contain approximately 40 calories per 100g. Green onions also have higher vitamin K content and lower sugar levels than mature onions.

Does cooking green onions change their calorie content?

Cooking doesn't significantly change the calorie content of green onions, though water loss during cooking can concentrate nutrients and calories by volume. For example, 100g of raw green onions (32 calories) might reduce to 70g when cooked, making the cooked portion slightly higher in calories per gram, but the total calorie count remains essentially the same.

How do green onions compare nutritionally to chives?

Green onions and chives have similar calorie counts (both around 30 calories per 100g), but differ nutritionally. Green onions provide significantly more vitamin K and vitamin C, while chives contain more vitamin A. Green onions have a milder flavor and can be used in larger quantities, whereas chives are more potent and typically used in smaller amounts.