Scallions (Green Onions) Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Scallions

Scallions are abundant with health properties. They are wonderful for the wellness of respiratory system, heart and eyes. The nutritious vegetable is full of vitamins and minerals such as vitamin K, beta-carotene, folate and iron. It is always included in weight loss diet as it low in calories and has a good amount of dietary fiber. 
  • Solution for Respiratory Ailments

    Scallions or green onions are a good source of allicin. One of the health advantages of this compound is the antiviral property it contains. The vegetable is useful in curing common cold, flu and cough. Besides, it is also able to relieve nasal blockage and sore throat.
  • Promote Heart Health

    Scallions, sometimes known as spring onions, are rich in essential minerals like potassium and folate. Research has shown the health effects of folate in lowering homocysteine circulating levels. It is important to reduce the risk of developing stroke and heart diseases. On the other hand, potassium aids in regulating blood pressure levels. Allicin and allyl sulfides in the vegetable protect your arteries from clogging to prevent atherosclerosis.
  • Excellent Ingredient for Weight Loss Diet

    Many weight loss recipes call for green onions. The vegetable is very low in calories and sodium, with no fat and cholesterol.
  • Enriched with Vitamin K

    The merits of spring onions have also been linked to the high vitamin K content. Clinical studies have indicated that vitamin K helps build and repair our bones. A cup of spring onions provides you with 260% of DRI of the vitamin.
  • Great for Eyes

    Scallions are loaded with lutein, zeaxanthin and beta-carotene. The health facts of these compounds have been related to eye health. They are capable of avoiding the formation of cataract and age-related macular degeneration.
  • Other Health Purposes of Eating Green Onions

    The vegetable is packed with quercetin and allium, which form powerful antioxidants to fight against harmful free radicals in the body. The present of nutrients such as folate and iron is significant to pregnant women and to get rid of anemia. 

Overview and Facts about Scallions

Uncooked Scallions, Green Onions or Spring Onions

Scallions (scientific name Allium wakegi) are one of the onion varieties. They are known by many different names: 

  • Green Onions: The name is used in country like Canada, Greece, Cyprus and Southern of U.S.

  • Chinese Onions: The name is called by the people of Peru.

  • Salad Onions: The common name used in Australia and New Zealand.

  • Spring Onions: The name which is called mainly in India.

Scallions are called for various recipes. They are widely used in Chinese stir-fry. In Southern United States, scallions are usually served together with pinto beans. Besides, the vegetable is added to couscous recipe to add color to the dishes.

Scallion Nutrition Facts and Calories

Nutritional Information of 1 Cup (100 g) Raw Scallions (Chopped)
Calories 32 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 16 mg
Total Carbohydrates 7 g
Dietary Fiber 3 g
Sugars 2 g
Protein 2 g


Scallion Recipe

Potato and Scallion Soup Recipe

Serve: 4

  • 15 ml butter, melted
  • 18 green onions, sliced
  • 700 g new potatoes, cut into chunks
  • 120 ml white wine
  • 360 ml heavy cream
  • 360 ml chicken broth
  • Salt and black pepper

In a saucepan, cook the butter and scallions over medium heat for 30-40 seconds. Add all the remaining ingredients and season to taste. Reduce the heat and allow simmering for 15-20 minutes or until the potatoes become tender. Serve. 

Scallion Side Effects

Scallion is a common vegetable and does not pose any risks or side effects.

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