Is spring onion good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	26 kcal
Protein	2.1 g
Carbohydrate	3 g
Fibre	5.2 g
Sugars	0.4 g
Fat	0.3 g
Vitamin C	27.2 mg
Folate	57.6 µg
Magnesium	66.7 mg

Where its calories come from

Protein 37%
Carbohydrate 53%
Fat 10%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of spring onion?

About 26 kcal for one katori (100 g), and about 52 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

42%Vitamin C
27.2 mg

26%Folate
57.6 µg

18%Magnesium
66.7 mg

11%Iron
3.1 mg

10%Potassium
312 mg

8%Zinc
1 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D058. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

The first call is free

Tell Puja what's going on and she will tell you honestly whether she can help.

Book a free consultation call Ask a quick question

Is spring onion good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 26 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 3 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 3 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

31 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 26 kcal per 100 g, so you can eat a full portion.

PCOS and diabetesGood choiceOnly 3 g of carbohydrate in a 100 g serving.

MenopauseFine as part of a meal31 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Piyaj paat; Bengali: Piyaz kali; Gujarati: Dunglina dakkadi (Onion dakkadi); Hindi: Pyaz; Kannada: Erulli soppu; Kashmiri: Pichiganda; Malayalam: Ulli thandu; Marathi: Pati; Odia: Piaja sandha; Punjabi: Hare pyaaz; Tamil: Vengaya thaal; Telugu: Ulli kadalu; Urdu: Hari pyaaz.

Raw jackfruit Pumpkin (Kaddu)French beans Parwar (Parwal)Raw papaya (Kachcha papita)Brinjal (baingan)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index