Shallots, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 8 MG | 9% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.2 MG | 1% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.3 MG | 20% | |
| Folate, total | 34 UG | 9% | |
| Choline, total | 11.3 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.8 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 37 MG | 3% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 60 MG | 5% | |
| Potassium, K | 334 MG | 7% | |
| Sodium, Na | 12 MG | 1% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 1.2 UG | 2% |
Nutrition Highlights
- Low in calories with 72 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.2g per 100g).
- Good source of Vitamin B-6 (20% DV).
About Shallots, raw
These small, elongated bulbs belong to the allium family and are closely related to onions and garlic. They have a milder, sweeter flavor than regular onions, with a subtle hint of garlic. When raw, they have a crisp texture that softens and becomes slightly sweet when cooked. Their papery outer skin ranges from coppery to reddish-purple, while the inner flesh is off-white with a hint of purple.
Nutritionally, these bulbs offer several health benefits. They are low in calories but rich in antioxidants, particularly quercetin and kaempferol, which may help reduce inflammation and support heart health. They also contain vitamin C, potassium, and small amounts of B vitamins. The fiber content supports digestive health, while their sulfur compounds may have antimicrobial properties. However, those with sensitive stomachs or following a low-FODMAP diet should be aware that they contain fructans, which can cause digestive discomfort in some individuals.
In the kitchen, these versatile bulbs can be used in numerous ways. They are excellent when finely chopped and added to vinaigrettes or sauces, where their delicate flavor shines through. Many chefs prefer them for quick-cooking dishes like stir-fries or sautés, as they caramelize beautifully without overpowering other ingredients. They're also ideal for making crispy fried toppings, adding to soups and stews, or using as a base for many French and Southeast Asian dishes. When substituting for onions, use about half the amount called for, as their flavor is more concentrated.
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