Vegetables / Allium Vegetables
Onion, garden shallot lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 83% |
| Calories | 37kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||||
Total Fat | 1 g/ 42g (2%) low | ||||||
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Total Carbs | 5.4 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 34 mg/ 70mg (48%) high |
Minerals
Calcium | 109 mg/ 750mg (14%) |
Phosphorus | 35 mg/ 700mg (5%) |
Iron | 2.4 mg/ 12mg (20%) source |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Garden shallot leaves (onion/shallot greens). These are the leafy parts used to add flavor and aroma to ulam, soups, and stir-fries.
Why it matters to health
Garden shallot leaves are a low-calorie way to add fiber (about 2.1g per 100g) which supports regular digestion and helps you feel fuller. They also add small amounts of carbohydrates and sugar, but the overall calories stay light. The sodium is very low (about 3mg per 100g), which is helpful when you’re building meals that are easier on the heart—especially if you keep the salt, bagoong, and seasoning sauces in check. The small amount of fat (about 1g) is not a concern when eaten as part of a balanced meal.
Healthier tips
- Use them as a vegetable base: add to sinigang, nilaga, lugaw, or stir-fry.
- Pair with a complete plate: 1/2 vegetables (including these greens), 1/4 protein (fish, chicken, tofu), and 1/4 carbs (rice, kamote, or noodles).
- For snacks, you can add chopped shallot leaves to egg dishes or vegetable soups to boost fiber without adding many calories.
- If your dish uses salty ingredients (soy sauce, patis, bagoong), start with a smaller amount and adjust to taste.
Common Filipino dishes
Sinigang, Tinola, Nilaga, Pancit Canton, Lugaw (Arroz Caldo), Stir-fried vegetables with egg
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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