Spring Onion

Spring Onion: Nutrition Facts and Health Benefits

Spring onions — known as scallions in North America, green onions across much of Asia, and ciboule in French — are the young, immature shoots of the onion plant (Allium fistulosum or Allium cepa), harvested before a bulb has fully formed. The entire plant is edible: the white bulb end has a sharper, more intense onion flavour, while the green tops are milder and more delicate. Spring onions are used as a flavouring, garnish, and ingredient across virtually all global cuisines, from Asian stir-fries to European salads, Mexican salsas, and Middle Eastern dishes.

Nutritional Value of Spring Onion

Spring onions are very low in calories — approximately 32 kcal per 100 g — and a useful source of vitamins K and C. They also provide vitamin A (as beta-carotene), folate, potassium, and small amounts of calcium, iron, and manganese. The green tops contain significantly more vitamins A and K than the white bulb portion, so using the full plant maximises nutritional value. Like all alliums, spring onions contain organosulphur compounds including allicin and quercetin, which have been studied for antioxidant and potential cardiovascular health benefits.

Health Benefits of Spring Onion

Vitamin K in spring onions supports blood clotting function and bone health. Vitamin C contributes to immune function, collagen synthesis, and antioxidant protection. Beta-carotene is converted to vitamin A, supporting eye health and immune function. Folate is important for cell division. The organosulphur compounds and quercetin flavonoids found in spring onions, as in other allium vegetables, have been associated in research with anti-inflammatory effects and cardiovascular benefits, including modest reductions in blood pressure and LDL cholesterol, though spring onions are typically consumed in smaller quantities than bulb onions.

How to Select and Store Spring Onions

Choose spring onions with bright, firm green tops — not wilting, yellowing, or slimy — and a clean, firm white base. Avoid any with brown or rotting sections. Refrigerate unwashed in a loose plastic bag in the crisper drawer for up to a week. Alternatively, stand the bulb ends in a glass of water on the kitchen windowsill — they will keep fresh and continue to grow, with the green tops usable as they regenerate.

How to Use Spring Onions

Spring onions are used raw as a garnish and flavouring in salads, tacos, soups, noodle dishes, and dips. In Asian cooking they are a standard stir-fry and dumpling filling ingredient. The white parts can be cooked alongside garlic and ginger as an aromatic base. The green tops are typically added at the end of cooking or scattered fresh over finished dishes. Spring onions are an essential ingredient in Chinese scallion pancakes, Korean pajeon, and Mexican pico de gallo.