Green Onions, Scallions and Spring Onions

Spring onions
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The term "green onion" is usually used interchangeably with "spring onion" and "scallion", though technically scallions are younger and have a less-developed white bulb. Green onions deliver a lot of the flavor of regular bulb onions, but for less carbohydrate, since only the bulb part has significant carbohydrate.

Carbohydrate and Fiber Counts for Green Onions

  • 1 medium green onion (about 4" long): ½ gram effective (net) carbohydrate plus ½ gram fiber and 5 calories
  • 1 ounce chopped green onion: 1 gram effective (net) carbohydrate plus 1 gram fiber and 9 calories

Green Onions 101

Green onions are available year round have bright green tops with a firm white base that includes small shoots of bulb onions that are mild tasting relative to large bulb onions. They have an underdeveloped white bulb and green stalks that are long. The entire green onion is edible. Scallions generally do not have a bulb. They are generally eaten raw, but can also be roasted, grilled or sauteed whole or chopped.

How to Store Green Onions

Storing green onions is easy. Just remove any packaging such as rubber bands or leaves that have been damaged. Wrap them in a plastic bag and store them in the vegetable crisper section of your refrigerator. They should not be stored more than 5 days and may even wilt or lose their crispness in as little as 2-3 days depending on how fresh they were when you bought them.

Store green onions separately from foods that are sensitive to onion odors such as mushrooms or corn, which will absorb the odor of the onions and affect their flavor.

5 Ways to Use Green Onions, Scallions, and Spring Onions

  • Garnish Soups - add green onions on top of soups for a little crunch and color
  • Spice Up Sandwiches - tuna or chicken salads go well with green onions in a sandwich
  • Add to Salads - the light flavor can enhance your salad dressing or bring out flavors they may go unnoticed without the texture of green onions
  • Make a Chinese Pesto  - garlic, ginger and olive oil is all you need to add to green onions to make a nice sauce or spread that can be added to meat dishes or used atop other veggies.
  • Embellish Dips - topping dips with green onions is a nice addition to the look and bite of a hearty or light dip

 

Glycemic Index for Green Onions

As with most non-starchy vegetables, there is no scientific study of the glycemic index of green onions.

More Information about the Glycemic Index

Estimated Glycemic Load of Green Onions

  • ½ cup raw chopped onions: 1
  • 1 medium green onion (about 4" long): 0
  • 1 ounce chopped green onion: 0

More Information about the Glycemic Load

Nutritional Value of Green Onions

Nutritionally, green onions have a combination of the benefits of onions and greens. They are an excellent source of vitamin K and vitamin C, and a very good source of vitamin A and folate.

They probably have some of the other health benefits of regular onions, but in a less concentrated form.

Low Carb Recipes with Green Onions

More Carb Profiles:

Sources

Galeone C, Pelucchi C, Levi F, Negri E, Franceschi S, Talamini R, Giacosa A, La Vecchia C. Onion and garlic use and human cancer. Am J Clin Nutr. 2006 Nov;84(5):1027-32.

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.

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