Scallion: Calories, Nutrition Facts, and Health Benefits (2026)

Scallions contain 8 calories, 0.5 g protein, and 1.8 g carbs per 1/4 cup chopped (25 g). They provide 0.7 g fiber and 4.7 mg vitamin C, contributing 5% of the daily value. With a glycemic index of about 15, scallions have a low impact on blood sugar levels.

This page explores the nutritional profile of scallions, highlighting their calorie content, macronutrients, and health benefits. It provides insights into how scallions can fit into various dietary goals and compares them to other vegetables.

Scallion Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the composition of scallions per 1/4 cup chopped (25 g) and per 100 g.

Values are for 1/4 cup chopped (25 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	8	32	0%
Protein	0.5 g	1.8 g	1%
Carbohydrates	1.8 g	7.3 g	1%
Fiber	0.7 g	2.6 g	2%
Sugar	0.6 g	2.3 g	-
Fat	0.0 g	0.2 g	0%
Vitamin C	4.7 mg	18.8 mg	5%
Potassium	69 mg	276 mg	1%
Vitamin K	51.8 mcg	207.0 mcg	43%
Folate	16 mcg	64 mcg	4%

About 76% of scallion calories come from carbohydrates, 19% from protein and 4% from fat.

Scallion by Health Goal

The by-goal ratings section evaluates how scallions align with common dietary objectives, such as weight loss and blood sugar management.

Goal	Rating	Why
Weight loss	Excellent	8 calories per serving with 0.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 4.7 mg vitamin C (5% DV)
Digestion	Fair	0.7 g fiber per serving supports regularity
Heart health	Good	Potassium (69 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.5 g); best as a vitamin-rich choice, not a protein source

Scallion and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Scallion has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Scallion Compares to Other Vegetables

The comparison table illustrates how scallions measure up against other vegetables in terms of key nutritional metrics.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Scallion	32	2.3	2.6	18.8
Leek	61	3.9	1.8	12.0
Onion	40	4.2	1.7	7.4
Garlic	149	1.0	2.1	31.2

Scallion Myths, Checked

Only the white part of scallions is edible , False. Both the white and green parts are edible and nutritious.

Scallions and spring onions are identical , Misleading. Scallions and green onions are the same; spring onions are slightly more mature with a small bulb.

How to Track Scallion

Vegetable portions and cooking method both change the numbers, so the same scallion can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log scallion accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1/4 cup of scallions?

One quarter cup of scallions contains 8 calories, making it a low-calorie option for meals.

Is scallion good for weight loss?

Scallions can be beneficial for weight loss due to their low calorie content and high fiber, which aids in satiety.

Can people with diabetes eat scallion?

People with diabetes can safely consume scallions, as they have a low glycemic index of about 15.

How much vitamin K is in scallion?

Scallions contain 51.8 mcg of vitamin K per 1/4 cup, which plays a crucial role in bone health.

Is scallion high in sugar?

Scallions are not high in sugar, providing only 0.6 g of sugar per 1/4 cup serving.

Can you eat the green part of scallions?

Yes, the green part of scallions is edible and nutritious, offering similar health benefits as the white part.

Key Takeaways

• Scallions contain 8 calories per 1/4 cup chopped.
• They provide 0.5 g of protein and 1.8 g of carbohydrates.
• Scallions are rich in vitamin K, with 51.8 mcg per serving.
• They have a low glycemic index of about 15.
• Scallions offer 0.7 g of fiber per 1/4 cup, aiding digestion.
• They contribute 4.7 mg of vitamin C, which is 5% of the daily value.