Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Welsh onions provide 34 kcal and 2.4 g of fiber per 100 g, making them a low-calorie option to enhance meals. They can be added raw to salads or used as a garnish to boost flavor and nutrition without adding significant calories.

onions welsh raw
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Onions, welsh, raw

🔥 34 Calories
💪 1.9g Protein
⚡ 6.5g Carbohydrates
🥑 0.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Onions, welsh, raw
Energy density
Light
34 kcal per 100g
Macro energy profile
Carb-led
20% Protein · 70% Carbohydrates · 10% Fat
Glycemic profile
Low GI
GI 10 · GL 0.4
Notable signals
Very high in vitamin KHigh in vitamin CLow in fatLow in sugarLow in sodium

Nutritional Information

34
kcal/100g
Protein
1.9g
Carbohydrates
6.5g
Fat
0.4g
Glycemic Index:
10

About Onions, welsh, raw

Welsh onions, also known as spring onions or scallions, are a versatile vegetable native to Asia and widely cultivated around the world. They belong to the Allium family, which includes garlic and leeks, and are characterized by their long green stalks and small white bulbs. These onions are typically harvested early before the bulb fully develops, offering a milder flavor compared to mature onions. They are often used in salads, soups, and as garnishes, adding both color and a subtle onion taste to dishes.

Nutritionally, Welsh onions are low in calories, providing only 34 calories per 100 grams, making them an excellent addition to weight management diets. They contain 1.90 grams of protein, 6.50 grams of carbohydrates, and a minimal 0.40 grams of fat per 100 grams. Rich in vitamins and minerals, they also offer beneficial compounds like flavonoids and sulfur compounds, which may contribute to heart health and have antioxidant properties. Their fiber content of 3.5 grams supports digestive health, while their natural sweetness makes them a popular choice for enhancing flavors without added sugars.

Health Benefits

Supports heart health due to their antioxidant properties.
Aids in digestion with a good amount of dietary fiber.
May help reduce inflammation due to sulfur compounds.
Provides essential vitamins and minerals, including Vitamin C and potassium.
Can enhance immune function with their rich phytochemical content.
Promotes healthy skin due to antioxidant effects.
May help regulate blood sugar levels.
Has antibacterial properties that can fight infections.
Low in calories, making them ideal for weight loss diets.
Supports bone health with calcium and Vitamin K content.

Recommended Food Pairings

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Welsh onions and scrambled eggs: The mild flavor complements the rich taste of eggs.
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Welsh onions with stir-fried vegetables: Adds a fresh crunch and flavor to the dish.
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Welsh onions and grilled chicken: The onion's sweetness enhances the savory taste of chicken.
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Welsh onions in salads: Their crisp texture and mild flavor brighten up mixed greens.
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Welsh onions with seafood: Pairs well with fish dishes, enhancing their flavor without overpowering.

How to Consume

Serving size
100g, approximately 1 cup chopped
Frequency
3-4 times per week
  • •Enjoy raw in salads or as a garnish for soups and dishes.
  • •Include in stir-frys for a fresh crunch.
  • •Add to omelets or scrambled eggs for flavor.
  • •Use in marinades for meats to enhance taste.
  • •Incorporate into dips for added flavor and nutrition.

Selection & Storage

How to choose:

  • ✓Look for firm, vibrant green stalks without wilting or yellowing.
  • ✓Select onions with a smooth, unblemished bulb.
  • ✓Avoid any that have soft spots or signs of decay.
  • ✓Choose those that feel heavy for their size, indicating freshness.
Storage
Store in a cool, dry place or in the refrigerator crisper drawer in a paper bag.
Shelf life
5-7 days refrigerated, 2-3 months frozen if properly sealed.

Warnings & Contraindications

  • ⚠️Individuals with onion allergies should avoid Welsh onions.
  • ⚠️Those with irritable bowel syndrome may find onions exacerbate symptoms.
  • ⚠️Excessive consumption may lead to digestive discomfort or gas.
  • ⚠️Cooking may reduce some beneficial compounds, so consume raw when possible.

Frequently Asked Questions

How many calories does Onions, welsh, raw have?

Welsh onions contain approximately 34 calories per 100 grams, making them a low-calorie addition to meals.

Is Onions, welsh, raw healthy?

Yes, Welsh onions are healthy as they are low in calories and rich in vitamins and minerals, supporting various aspects of health such as heart health and digestion.

How should Onions, welsh, raw be stored?

Store Welsh onions in a cool, dry place or in the refrigerator, ideally in a paper bag to maintain freshness for up to a week.

What are the benefits of eating Onions, welsh, raw?

Eating Welsh onions can support heart health, enhance immune function, provide dietary fiber for digestion, and offer antioxidants that help combat inflammation.

How much Onions, welsh, raw can I eat per day?

A serving size of about 100 grams, or one cup chopped, is recommended several times a week for optimal health benefits.

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