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

A shallot, weighing 30 g, contains 22 calories, 0.8 g protein, 5 g carbohydrates, 1 g fiber, and 2.4 g sugar. It also provides 2.4 mg of vitamin C, contributing 3% of the daily value, and 100 mg of potassium.

This page explores the nutritional profile of shallots, including their calorie content and health benefits. We will also examine how they fit into various dietary goals and their glycemic impact.

Shallot Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for shallots, including macronutrients and vitamins per 1 shallot (30 g) and per 100 g.

Values are for 1 shallot (30 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	22	72	1%
Protein	0.8 g	2.5 g	2%
Carbohydrates	5.0 g	16.8 g	2%
Fiber	1.0 g	3.2 g	3%
Sugar	2.4 g	7.9 g	-
Fat	0.0 g	0.1 g	0%
Vitamin C	2.4 mg	8.0 mg	3%
Potassium	100 mg	334 mg	2%
Folate	10 mcg	34 mcg	3%

About 86% of shallot calories come from carbohydrates, 13% from protein and 1% from fat.

Shallot by Health Goal

Here, we evaluate how shallots rate against common dietary goals, providing insights into their suitability for different health objectives.

Goal	Rating	Why
Weight loss	Excellent	22 calories per serving with 1 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 2.4 mg vitamin C (3% DV)
Digestion	Fair	1 g fiber per serving supports regularity
Heart health	Good	Potassium (100 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.8 g); best as a vitamin-rich choice, not a protein source

Shallot and Blood Sugar

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

Shallot 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 Shallot Compares to Other Vegetables

The comparison table highlights how shallots stack up against other vegetables in terms of nutrition and health benefits.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Shallot	72	7.9	3.2	8.0
Onion	40	4.2	1.7	7.4
Garlic	149	1.0	2.1	31.2
Leek	61	3.9	1.8	12.0

Shallot Myths, Checked

Shallots and onions are interchangeable , Misleading. Shallots are milder and sweeter, with a hint of garlic.

Shallots have no nutritional value , False. They are nutrient-dense per gram, with antioxidants and folate.

How to Track Shallot

Vegetable portions and cooking method both change the numbers, so the same shallot 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 shallot 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 one shallot?

One shallot contains 22 calories, making it a low-calorie option for various dishes.

Is shallot good for weight loss?

Shallots can be beneficial for weight loss due to their low calorie and fat content, providing flavor without adding significant calories.

Can people with diabetes eat shallot?

With a glycemic index of about 15, shallots are suitable for people with diabetes, as they have a minimal impact on blood sugar levels.

How much vitamin C is in shallot?

Shallots provide 2.4 mg of vitamin C per serving, which is 3% of the recommended daily value, supporting immune health.

Is shallot high in sugar?

Shallots contain 2.4 g of sugar per serving, which is relatively low compared to many other vegetables.

Are shallots healthier than onions?

Shallots are often considered healthier than onions due to their higher antioxidant content and unique flavor profile.

Key Takeaways

• A shallot contains 22 calories per 30 g.
• It provides 0.8 g of protein and 1 g of fiber.
• Shallots have a low glycemic index of about 15.
• They offer 2.4 mg of vitamin C per serving.
• Shallots contain 2.4 g of sugar, which is low.
• They are rich in antioxidants and folate.