Vegetables / Allium Vegetables
Onion, garden shallot bulb
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 83% |
| Calories | 68kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 14.1 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 48 mg/ 750mg (6%) |
Phosphorus | 50 mg/ 700mg (7%) |
Iron | 1 mg/ 12mg (8%) |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Garden shallot (onion/shallot bulb), usually used as a flavor base in cooking—sliced or minced for sautés, stews, and sauces.
Why it matters to health
Garden shallot is low in fat and cholesterol, and it provides dietary fiber (2.7 g per 100 g) which can help support regular digestion. It also has carbohydrates (14.1 g) and sugar (6.6 g), so it’s best to use it as part of your meal’s flavor—not as the main carb. Sodium is very low (12 mg), which is helpful when you’re watching salt intake.
Healthier tips
- Use shallots as a starter flavor: sauté with a small amount of oil, then add your main ingredients.
- For balanced meals, pair with lean protein (fish, chicken, tofu) and non-starchy vegetables, plus a reasonable portion of rice or other carbs.
- Since it has some natural sugar and carbs, keep the serving as part of the dish (not a large bowl by itself).
- Keep sauces and seasoning in check—if you add soy sauce, patis, or seasoning mixes, that’s where sodium can rise.
- For your daily pattern (3 meals + 1–2 snacks), include shallots in meals regularly; they’re an easy way to add flavor without adding much fat or salt.
Common Filipino dishes
Sinigang, Adobo, Kare-kare, Tinola, Ginataang Gulay, Pancit
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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