Vegetable
young green onion tops.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
green onion topsscallion tops
SERVING
CALORIES
27
PROTEIN
0.97g
CARBS
5.7g
FAT
0.47g
FIBER
1.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories27kcal—
Protein0.97g2%
Carbohydrates5.7g2%
Fiber1.8g6%
Sugar3.9g8%
Total fat0.47g1%
Saturated fat0.17g1%
Trans fat0g—
Cholesterol0mg0%
Water92.3g—
MINERALS
Sodium15mg1%
Potassium159mg3%
Calcium52mg4%
Iron0.51mg3%
Magnesium16mg4%
Phosphorus25mg2%
Zinc0.20mg2%
Copper0.03mg3%
Manganese0.15mg7%
Selenium0.50µg1%
VITAMINS
Vitamin A200µg22%
Vitamin C13.4mg15%
Vitamin D0µg0%
Vitamin E0.21mg1%
Vitamin K156µg130%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.33mg2%
Pantothenic acid (B5)0.14mg3%
Vitamin B60.09mg5%
Folate (B9)30µg8%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup96g
1 tablespoon6g
1 teaspoon2g
1 ml0.4g
1 liter400g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin K, which is crucial for blood clotting and bone health.
- ✓Excellent source of Vitamin C, an antioxidant that supports immune function and skin health.
- ✓Contains Vitamin A (as carotenoids), important for vision and cellular growth.
- ✓Provides flavonoids like quercetin, which have anti-inflammatory and antioxidant properties.
COOKING TIPS
In the kitchen.
- 1Use raw as a fresh, pungent garnish for soups, salads, stir-fries, and baked potatoes. Slice them thinly on a bias for a more elegant presentation.
- 2Add them during the last minute or two of cooking in dishes like fried rice or omelets to maintain their bright color and crisp texture.
- 3Incorporate finely chopped green onion tops into marinades, dressings, dips, or savory pancake batters for a mild onion flavor.
- 4Gently wilt them in hot oil at the beginning of a recipe to create a fragrant base for sauces and stir-fries.
STORAGE
Keep it fresh.
- Wrap the green onion tops in a slightly damp paper towel and store them inside a plastic bag in the refrigerator's crisper drawer for up to one week.
- For longer storage, chop the tops and freeze them in an airtight container or freezer bag. They can be added directly to cooked dishes from frozen.
- Place the green onions upright in a jar with about an inch of water, cover loosely with a plastic bag, and store in the refrigerator.
FAQ
Frequently asked questions.
Are young green onion tops healthy?
Yes, young green onion tops are very healthy and nutrient-dense. They are low in calories (27 per 100g) and provide significant amounts of Vitamin K for bone health, Vitamin C for immunity, and antioxidants like quercetin to fight inflammation.
What are the primary vitamins found in green onion tops?
They are an excellent source of Vitamin K, which is essential for blood clotting and bone strength. They also contain high levels of Vitamin C for skin and immune health, as well as Vitamin A (carotenoids) which supports healthy vision.
Are green onion tops keto-friendly?
Yes, green onion tops are very keto-friendly. With only about 5.74g of carbohydrates per 100g and a high fiber-to-carb ratio, they can be used liberally as a garnish or flavoring without significantly impacting daily carb counts.
Can people on a low FODMAP diet eat green onion tops?
Yes, the green tops of onions are considered low FODMAP, unlike the white bulbs which are high in fructans. This makes the tops an excellent way for individuals with IBS or digestive sensitivities to add onion flavor to their meals.
How do you use young green onion tops in cooking?
They are most commonly used as a fresh garnish for soups, tacos, and baked potatoes. They can also be stirred into omelets, mixed into cream cheese dips, or added to stir-fries at the very end of cooking to maintain their bright color and mild flavor.
Can you eat green onion tops raw?
Absolutely. Eating them raw is the most common way to consume them, as it preserves their crisp texture and heat-sensitive Vitamin C. Raw tops have a mild, peppery onion flavor that is less intense than mature onions.
What is the difference between the white part and the green tops?
The white base has a sharper, more pungent onion flavor and a firmer texture that holds up well to sautéing. The green tops are milder, more herbaceous, and more delicate, making them better suited for raw applications or light wilting.
How do you store green onion tops to keep them fresh?
Store them in the refrigerator wrapped in a damp paper towel inside a plastic bag to maintain moisture. Alternatively, you can stand them upright in a jar with an inch of water on the counter or in the fridge to keep them crisp for up to a week.
How can you tell if green onion tops have gone bad?
Fresh green onion tops should be bright green and firm. If they become slimy, develop a yellowish or brown color, or have a pungent, sour odor, they have spoiled and should be discarded.
Can you freeze green onion tops?
Yes, you can freeze them for later use. Wash and slice the tops, let them dry completely, and store them in a freezer-safe bag; while they will lose their crispness and are best used in cooked dishes after freezing, they will retain their flavor for several months.
