Spring Onion Calories: Low-Calorie Nutrition Explained
Spring onions (also known as salad onions or scallions) are extremely low in calories while adding flavour, crunch, and nutrients to meals. They’re a popular choice for anyone watching calories without wanting to sacrifice taste.
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⭐ Recommended Products — Growing Onions (Sets, Seeds & Kitchen Essentials)
Onions are easy to grow and incredibly versatile — whether you’re starting from sets, seeds, or preparing them in the kitchen.
• Onion Sets (Spring & Autumn Planting)
Small, immature onion bulbs that are quick and reliable to grow — ideal for beginners and perfect for planting straight into the ground or containers.
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• Onion Seeds (Wide Variety Choice)
Great if you want more variety or larger crops — seeds are cost-effective and ideal for sowing under cover early in the season.
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• Onion Growing Pots / Onion Pots
Specially designed containers with side openings that allow you to harvest onions as they grow — perfect for patios, balconies, and small gardens.
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• Onion Slicer / Chopper
A handy kitchen tool for quickly and evenly slicing onions — saves time and reduces eye irritation when cooking.
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• Vegetable Compost for Onions
Free-draining compost that supports strong root growth and healthy bulb formation — suitable for beds, raised beds, and containers.
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This guide breaks down the calorie content of spring onions and their nutritional value.
🧅 Calories in Spring Onions
Raw spring onions contain approximately:
- 4 calories per 1 spring onion (15g)
- 32 calories per 100g
They are one of the lowest-calorie vegetables you can eat.
🥗 Nutritional Breakdown (Per 100g)
Spring onions provide:
- Calories: ~32 kcal
- Carbohydrates: ~7.3g
- Fibre: ~2.6g
- Protein: ~1.8g
- Fat: ~0.2g
They’re also rich in vitamins and minerals despite their low calorie count.
🌿 Key Nutritional Benefits
Spring onions are a good source of:
- Vitamin C – supports immunity
- Vitamin K – important for blood clotting and bone health
- Folate – supports cell growth
- Antioxidants – help reduce inflammation
Because they’re usually eaten raw or lightly cooked, most nutrients are retained.
🍽️ Spring Onion Calories in Common Uses
- 1 tablespoon chopped: ~1 calorie
- Handful in salad: ~5–10 calories
- Stir-fried (with oil): calories increase mainly from the oil, not the onion
Spring onions themselves add very few calories — cooking fats are the main contributor.
🧠 Are Spring Onions Good for Weight Loss?
Yes. Spring onions are ideal for weight-loss diets because they:
- Are very low in calories
- Add flavour without added fat
- Provide fibre to support fullness
- Enhance meals without increasing energy intake
They’re especially useful as a substitute for higher-calorie flavourings.
🌿 Spring Onion vs White Onion Calories
| Onion Type | Calories (per 100g) |
|---|---|
| Spring onion | ~32 kcal |
| White onion | ~40 kcal |
| Red onion | ~42 kcal |
Spring onions are the lowest-calorie option.
🌿 Final Thoughts
Spring onions are one of the best low-calorie vegetables you can add to your diet. With just a few calories per serving and plenty of flavour and nutrients, they’re perfect for healthy eating, weight management, and everyday cooking.
They prove that big flavour doesn’t have to mean big calories.