Green Onions: The Nutrition Rich Bulbs

Sarah Gaur

October 12, 2022

Green onions are onions that farmers cultivate before they mature fully. These are immature or baby onion bulbs with different taste and texture. Green onions are sleek and have a long green top with pale green or white onion bulb, which is relatively small. The green stalk and the onion bulb both are edible parts.

They have a much milder and sweeter taste than mature onions. Hence, we find their extensive usage in Asian cuisines. They are also called scallions, salad onions or spring onions.

Types of Green Onions

You can find green onions in four different varieties. All these varieties have different uses.

1. Basic Green Onion

Green onions are easily confused with spring onions, but there is a way to tell them apart. Green onions have a much smaller bulb than spring onions. As a result, they are very mild, and your eyes won’t sting as much while cutting them as you would while chopping a regular onion.

You can eat them raw or cooked. Therefore, people use green onions in stir-fry dishes and season soups, stews, and other dishes.

2. Chives

People usually put chives as garnish. Although they belong to the onion family, they taste somewhat like garlic. They can be very strong and intense; therefore, always use them in moderation.

3. Spring Onions

Spring onions are similar to green ones, but they have a bigger bulb and are thinner. You can eat them raw or cook them with various vegetables. They have a savoury, crispy texture and are available all summer long. These are very popular garnishes in Asian dishes and used in soups and stews.

Nutritional Value of Green Onions

One hundred grams of green onions contains:

  • Calories: 32 kcal
  • Fats: 0.2 g
  • Carbohydrates: 7.3 g
  • Dietary fibre: 2.6 g

7 Health Benefits of Green Onions

1. Reduces Inflammation

Green onions have many therapeutic properties, and it can guard against many chronic diseases. In addition, research suggests that consuming green onions can positively affect inflammation. It is due to antioxidants like quercetin, flavonoids, and vitamins in green onions. These nutrients help reduce inflammation. 

Green onion is also high in vitamin C content which is very helpful in reducing common cold symptoms.

2. Green Onion are Good For Heart

Green onions are rich in Quercetin, which is a type of flavonoid. This flavonoid helps reduce blood pressure by decreasing the circulating homocysteine levels. It is essential to reduce the risk of heart stroke or infections. Green onion also contains potassium which helps lower blood pressure and prevents hypertension.

3. Lowers Cholesterol

Green onions are rich in organo-sulphur compounds, known to lower cholesterol levels in the blood. In addition, the flavonoids in green onions help increase HDL or the “good” cholesterol. As per studies, quercetin, a flavonoid in green onion, also helps reduce LDL. 

4. Good For Diabetes

Green onions are low in carbohydrates and calories. Therefore, you can add this to your diet They are also rich in fibre which helps to control blood cholesterol levels.

According to a study, green onions have positive metabolic effects on people who have diabetes, as they help maintain triglyceride levels. In addition, it contains flavonoids that affect blood sugar levels and are suitable for people with type 1 and type 2 diabetes.

5. Boosts Immunity

Green onions contain reasonable amounts of vitamin C, magnesium, potassium and iron. These nutrients and minerals are essential for building a sound and robust immune system. If you have a strong immune system, it can help you prevent many infections and diseases. Vitamin C particularly has many health benefits and reduces the symptoms of common cold and inflammation.

6. Keeps Your Intestines Clean 

The consumption of boiled green onions can reduce digestive and intestinal disorders. It helps eliminate toxic waste because of the fibre and probiotic content. In addition, it helps improve the digestion process and makes mineral absorption much more manageable.

Green onions also help to strengthen the stomach walls and prevent several diseases.

7. Prevents Cancer

Cancer is a group of abnormal cells that grow and spread uncontrollably. One fantastic benefit of consuming green onions is that they can help prevent cancer by inhibiting the growth of cancerous cells. In addition, a study suggests that green onions have scallion extract, which slows down tumour growth, and reduces infections.

How To Add Green Onion to Your Diet

You can use green onions as a garnish for Asian recipes. You can use the green scales on the onion bulb, chop them finely, and use them as a crunchy topping for noodles, soups, stews, and much more. 

One more yummy way to add green onions to your food is by making Chinese pesto and adding finely chopped green onions, ginger and some salt. You can use this to dress up plain rice bowls for a punch of flavour. 

You can also pickle green onions, and you can use balsamic vinegar and red wine to do that. 

Kimchi Udon with Scallions 

Green Onions: The Nutrition Rich Bulbs- HealthifyMe
  • Servings: 4
  • Preparation Time: 20 min


  • Sesame Oil: 2 tbsp
  • Kimchi (finely chopped): 1 cup
  • Hot pepper sauce: 2tbspn
  • Chicken broth: ½ cup
  • Udon noodles: 1 pound
  • Salt
  • Egg yolks: 4
  • Scallions ( thinly sliced): 3
  • Sesame seeds (toasted): 1 tbsp


  1. Heat 2 tbsp oil in a large pan
  2. Add chopped kimchi and hot sauce and cook while stirring occasionally 
  3. Add the broth when the kimchi becomes soft
  4. Cook until it reduces slightly
  5. Meanwhile, boil the noodles 
  6. Using tongs, transfer the cooked noodles and add the remaining oil.
  7. Cook while tossing
  8. Season with salt 
  9. Divide it into four bowls and top it off with the egg yolk, scallions and sesame seeds. 

Possible Side Effects

Green onions can hinder the blood clotting process if consumed in high amounts. In addition, they can cause excess bleeding as it results in a delay in the clotting process. 

They can also cause a significant decrease in blood sugar levels. Therefore, one should always consume them in moderation. Please do not mix them with any medications for severe chronic illnesses. 


Green onions have many excellent health benefits because of their unique nutrient composition. It is full of nutrients and minerals that help boost the immune system and help to keep many diseases at bay. In addition, they are low in cholesterol and help lower blood sugar levels, making them a fantastic diet supplement.

Frequently Asked Questions

Q. What are the benefits of eating green onions?

A. Green onions are rich in antioxidants like flavonoids, which help reduce inflammation in the body. It also helps lower blood sugar levels. Therefore, it is suitable for diabetics and has benefits for the heart. In addition, green onions reduce cancer risk, boost immunity, reduce bad LDL cholesterol, and clear toxins from the intestine.

Q. Is it safe to eat raw green onions?

A. Yes, raw green onions are rich in healthy nutrients. Onions help in keeping the heart healthy, diabetes, reducing inflammation and bad cholesterol, and preventing cancer. Therefore, they are popular as a garnish in many Asian recipes such as stew, soups etc.

Q. Are green onions good for your immune system?

A. Yes, green onions are rich in vitamin C and zinc. These are super helpful in boosting immunity and nourishing the immune system. In addition, they help improve the body’s resistance against infections and inflammation, keeping diseases at bay.

Q. Are green onions a superfood?

A. Yes, green onions are considered a superfood because of their nutritional value. They provide health benefits to the body and help in preventing several diseases. They are rich in plant fibre, antioxidants, vitamins and minerals, offering impressive health benefits.

Q. Can onions increase sperm?

A. Yes, onions contain a high number of antioxidants that significantly improve sperm health. According to a study, onion juice can help increase sperm count and improve sperm health. In addition, drinking onion juice 2-3 times a day with a teaspoon of ginger juice helps increase sperm count and libido.

Q. Are green onions toxic?

A. No, green onions are not toxic. They are, in fact, one of the most nutritional foods. Green onions are rich in fibre and probiotics that help excrete toxins from the body. As a result, they provide fantastic health benefits when consumed in moderation. They are a staple ingredient in the Asian diet.

Q. What happens if you eat onion every day?

A. Consuming onions every day can help you control your blood sugar levels. It helps increase metabolic rate, which lowers blood sugar levels and maintains glucose levels and helps you get that back on track. Moreover, they are rich in several antioxidants, vitamins and minerals, which provide tremendous benefits to the body.

Q. What are the side effects of onions?

A. Consuming a high quantity of onions at once can give you heartburn, hinder blood clotting and cause an excessive reduction in blood sugar levels. In addition, it may cause extreme bleeding because it obstructs blood clotting. Heartburn is a condition with a burning sensation in your chest and causes immense discomfort. However, this is a result of indigestion.

Q. Are green onions inflammatory?

A. No, green onions are anti-inflammatory because they are extremely rich in antioxidants like flavonoids and quercetin. These antioxidants significantly calm down inflammation, reduce the risk of cancer and other allergies by removing the uric acid buildup in the body.

Q. How much onion should I eat a day?

A. Eating one medium-sized onion in a day can be healthy for the body. You can consume it several ways in different dishes rather raw or cooked. Both ways are beneficial for health. In addition, you can consume onion juice 2-3 times a day which significantly increases sperm count.

Q. Are onions better raw or cooked?

A. Raw onions are preferred to cooked onions because they provide nutrition to the body. In addition, raw onions offer the body a good amount of sulphur. On the other hand, cooking onions can reduce their nutritional value and benefits.

Q. Does onion burn belly fat?

A. Onions are a good source of soluble plant fibre. That makes them a potent prebiotic food. Prebiotics help keep the gut healthy and the absorption of nutrients much more effective. This particular property can help manage weight.

Q. Is onion good for hair?

A. Onions contain certain minerals which are excellent for hair health. It helps improve blood circulation and provides all the required nutrients to nourish hair follicles. Therefore, it helps in improving hair quality and reduces hair fall.

Q. Are onions good for your liver?

A. Consuming onions can positively affect non-alcoholic fatty liver disease when paired with a good diet. Onions contain sulfur in a high amount which helps in detoxifying the liver. In addition, consuming green onions raw in salads may positively affect the liver.

Q. Do onions have uric acid?

A. No, onions do not contain uric acid. Instead, they are high in sulphur compounds, which helps decrease uric acid in the body, thus helping in reducing inflammation, reducing the risk of cancer and other allergies.

Q. Are green onions antibacterial?

A. According to one study, green onions do not show any particular antibacterial effects on the body. But onions contain antifungal and antiparasitic properties. These beneficial properties of onions help excrete excess fluid from the body through the kidneys. 

Q. Do onions cause joint pain?

A. No, onions do not cause joint pain. Instead, they are high in antioxidants like phenols and flavonoids, which help reduce osteo inflammation by reducing inflammation in the joints.

About the Author

A nutritionist by profession and a writer by passion, Sarah holds an MSc. in Clinical Nutrition & Dietetics from Symbiosis Institute of Health Sciences, Pune. She believes in changing lives, one meal at a time with a holistic approach towards overall healing. Her mission is to modify the nutritional habits and behaviors of our next generation to optimize their long-term health and reduce the likelihood of metabolic diseases. Apart from working, she loves to sing, swirl scribble and spread smiles.

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