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Fruit & vegetables

Shallots

Shallots nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
72kcal
301 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.5 g
5% RI*
Carbohydrates16.8 g
6% RI*
Fat0.1 g
0% RI*
Saturated fat0.0 g
0% RI*
Fibre3.2 g
13% RI*
Sugars7.9 g
9% RI*

Vitamins

Vitamin C8.0 mg
10% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.8 µg
1% RI*
Vitamin B60.4 mg
25% RI*
Folate34.0 µg
17% RI*

Minerals

Calcium37.0 mg
5% RI*
Iron1.2 mg
9% RI*
Magnesium21.0 mg
6% RI*
Phosphorus60.0 mg
9% RI*
Potassium334.0 mg
17% RI*
Sodium12.0 mg
1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind shallots

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 3.2 g of fibre per 100 g, which supports normal digestion and helps meals feel filling.
  • Contributes potassium (334 mg per 100 g), which supports normal muscle and nerve function.
  • Its high water content can help add volume and hydration to meals.
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THE DOWNSIDE

What to keep in mind

  • Contains fructans that can trigger bloating or abdominal discomfort in people sensitive to FODMAPs.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.