Shallots vs Onion: Calories and Nutrition Compared (2026)

Shallots contain 2.5 g of protein, while onions have 1.1 g. Shallots have 72 calories, compared to 40 calories in onions.

Shallots and onions are both members of the allium family, commonly used in various cuisines. This comparison highlights their nutritional differences, helping you make informed dietary choices.

What Is the Difference Between Shallots and Onion?

Shallots are a type of onion characterized by their small size and mild flavor. They are often used in gourmet cooking for their subtle sweetness. Onions are a widely used vegetable known for their pungent flavor and versatility in cooking. They come in various types, including yellow, red, and white.

Shallots vs Onion: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of shallots and onions.

Nutrient (per 100 g)	Shallots (raw)	Onion (raw)
Calories	72 kcal	40 kcal
Protein	2.5 g	1.1 g
Carbs	16.8 g	9.3 g
Sugar	7.9 g	4.2 g
Fat	0.1 g	0.1 g
Fiber	3.2 g	1.7 g
Sodium	12 mg	4 mg

Which Is Better, Shallots or Onion?

For weight loss: Shallots have 72 calories per 100 g, while onions have only 40 calories, making onions a better choice for weight loss.

For muscle and protein: Shallots provide 2.5 g of protein per 100 g, which is higher than the 1.1 g found in onions, making shallots a better option for protein intake.

For low-carb or low-sugar: Shallots contain 16.8 g of carbs and 7.9 g of sugar, while onions have 9.3 g of carbs and 4.2 g of sugar, making onions lower in both categories.

How to Track Shallots and Onion Accurately

It's important to measure portion sizes accurately, as it's easy to misjudge the macros in these ingredients. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and are not intended as medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, shallots or onions?

Shallots have 2.5 g of protein per 100 g, while onions have 1.1 g.

Which has fewer calories, shallots or onions?

Onions have 40 calories per 100 g, compared to 72 calories in shallots.

How much sugar is in shallots?

Shallots contain 7.9 g of sugar per 100 g.

How much sugar is in onions?

Onions contain 4.2 g of sugar per 100 g.

What is the fiber content in shallots?

Shallots provide 3.2 g of fiber per 100 g.

What is the fiber content in onions?

Onions provide 1.7 g of fiber per 100 g.

Key Takeaways

• Shallots have 72 calories per 100 g.
• Onions have 40 calories per 100 g.
• Shallots contain 2.5 g of protein per 100 g.
• Onions contain 1.1 g of protein per 100 g.
• Shallots have 16.8 g of carbs per 100 g.
• Onions have 9.3 g of carbs per 100 g.