Health Benefits of Green Onions

Health Benefits of Green Onions

Green onions, also known as scallions or spring onions, are a versatile and flavorful vegetable that are often used in various cuisines around the world. Beyond their delicious taste and crunchy texture, green onions boast an array of health benefits that make them a valuable addition to any diet. From boosting immunity to promoting heart health, these humble veggies pack a powerful nutritional punch.

In this article, we’ll explore the numerous health benefits of green onions and why you should consider incorporating them into your meals.

Health Benefits of Green Onions

Before delving into the health benefits, let’s take a look at the nutritional profile of green onions. These veggies are low in calories but rich in essential nutrients such as vitamins, minerals, and antioxidants. A 100-gram serving of green onions typically contains:

  • Calories: 32
  • Carbohydrates: 7.3 grams
  • Fiber: 2.6 grams
  • Protein: 1.8 grams
  • Fat: 0.2 grams
  • Vitamin C: 18.8 milligrams (31% of the recommended daily intake)
  • Vitamin K: 207 micrograms (259% of the recommended daily intake)
  • Vitamin A: 724 International Units (15% of the recommended daily intake)
  • Folate: 64 micrograms (16% of the recommended daily intake)
  • Potassium: 276 milligrams (8% of the recommended daily intake)
  • Calcium: 72 milligrams (7% of the recommended daily intake)

Rich Source of Antioxidants

Green onions are packed with antioxidants such as vitamin C, flavonoids, and carotenoids, which help protect the body from oxidative stress and reduce the risk of chronic diseases such as cancer, heart disease, and diabetes. Vitamin C, in particular, plays a crucial role in boosting the immune system and promoting healthy skin.

Supports Heart Health

The high levels of antioxidants and sulfur compounds in green onions may help lower blood pressure and cholesterol levels, thus reducing the risk of heart disease.

Additionally, the presence of allicin, a compound also found in garlic, has been linked to improved cardiovascular health by promoting blood vessel dilation and reducing inflammation.

Boosts Immunity

Thanks to their impressive vitamin C content, green onions are excellent for bolstering the immune system and warding off infections. Vitamin C stimulates the production of white blood cells, which are essential for fighting off pathogens and maintaining overall immune function. Including green onions in your diet can help reduce the duration and severity of colds and other common illnesses.

Supports Digestive Health

Green onions are a good source of fiber, which is essential for maintaining a healthy digestive system. Fiber promotes regular bowel movements, prevents constipation, and may reduce the risk of digestive disorders such as diverticulosis and colon cancer.

Additionally, the sulfur compounds in green onions have been shown to have prebiotic effects, promoting the growth of beneficial gut bacteria.

Anti-inflammatory Properties

Chronic inflammation is linked to a variety of health problems, including arthritis, heart disease, and cancer. Green onions contain sulfur compounds and flavonoids with anti-inflammatory properties that may help reduce inflammation in the body and alleviate symptoms of inflammatory conditions.

Supports Bone Health

Green onions are a rich source of vitamin K, a nutrient that plays a vital role in bone health by helping to regulate calcium absorption and promote bone mineralization. Adequate intake of vitamin K has been associated with a lower risk of fractures and osteoporosis, especially in older adults.

May Aid in Weight Management

With their low calorie and high fiber content, green onions can be a valuable addition to a weight loss or weight management diet. Fiber helps promote satiety, keeping you feeling full for longer periods and reducing overall calorie intake.

Additionally, the flavorful taste of green onions can enhance the taste of meals without adding excessive calories or unhealthy fats.

Promotes Healthy Skin and Hair

The antioxidants found in green onions, particularly vitamin C, contribute to healthy skin by protecting against damage from UV radiation, pollution, and other environmental factors.

Additionally, vitamin C is essential for collagen production, which helps maintain the skin’s elasticity and youthful appearance. Furthermore, the sulfur compounds in green onions may promote hair growth and prevent hair loss by improving blood circulation to the scalp.

How to Incorporate Green Onions into Your Diet?

Now that you’re aware of the many health benefits of green onions, you may be wondering how to incorporate them into your meals. Here are some simple and delicious ways to enjoy green onions:

  • Add them to salads

Chop green onions and toss them into your favorite salads for an extra burst of flavor and nutrition.

  • Use them as a garnish

Sprinkle chopped green onions over soups, stews, stir-fries, or grilled dishes to add color and freshness.

  • Include them in omelets or scrambled eggs

Saute green onions with eggs for a tasty and nutritious breakfast option.

  • Make green onion pancakes

Mix chopped green onions into pancake batter for a savory twist on a classic dish.

  • Use them in marinades and dressings

Incorporate chopped green onions into marinades, salad dressings, or dipping sauces for added flavor.

  • Stir-fry with other vegetables

Include green onions in stir-fries along with other vegetables for a quick and healthy meal.

  • Make green onion oil

Infuse oil with green onions by heating sliced green onions in oil until fragrant, then using the flavored oil in cooking or as a condiment.


While green onions offer numerous health benefits, it’s essential to consume them in moderation, especially if you have certain health conditions. Some people may experience digestive discomfort or allergic reactions to green onions, particularly those sensitive to onions or other allium vegetables.

Additionally, individuals taking blood-thinning medications should consult their healthcare provider before consuming large amounts of green onions due to their vitamin K content, which can affect blood clotting.


In conclusion, green onions are not only delicious but also incredibly nutritious, offering a wide range of health benefits. Whether you’re looking to boost your immunity, support heart health, or improve digestion, incorporating green onions into your diet can be a simple and enjoyable way to enhance your overall well-being. So next time you’re at the grocery store, be sure to pick up some green onions and get creative in the kitchen!

Written by Amy Fischer

Amy, a registered dietitian at the Good Housekeeping Institute's Nutrition Lab, brings a wealth of expertise to nutrition, health content, and product testing. With a journalism degree from Miami University of Ohio and a master's in clinical nutrition from NYU, she's a versatile expert. Prior to joining Good Housekeeping, Amy worked as a cardiac transplant dietitian at a prominent NYC hospital and contributed to clinical nutrition textbooks. Her background also includes PR and marketing work with food startups.

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