Vegetables / Allium Vegetables
Onion, garden shallot lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 27kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||
Total Fat | 0.6 g/ 42g (1%) low | ||||
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Total Carbs | 4.1 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 20 mg/ 70mg (28%) source |
Minerals
Calcium | 73 mg/ 750mg (9%) |
Phosphorus | 22 mg/ 700mg (3%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
This is boiled onion and garden shallot leaves (like the leafy part of shallots), usually eaten as a side or added to viands for flavor.
Why it matters to health
Onion and shallot leaves are low in calories (about 27 kcal per 100g) and provide dietary fiber (about 1.5g) which helps support regular digestion. They also add small amounts of carbohydrates and natural sugars (about 4.1g carbs, 1.5g sugar) without adding much fat (about 0.6g). Sodium is very low here (about 2mg), which is helpful for keeping your overall daily salt intake in check—especially if you’re also eating salty sauces or processed foods.
Healthier tips
- Use them as flavor boosters for your 3 meals (e.g., add to soups, ginisa, or mixed with viand) so you can enjoy taste without relying too much on salty seasonings.
- Pair with a balanced plate: 1/2 vegetables (like onion/shallot leaves), 1/4 rice or other carbs, and 1/4 lean protein.
- If you’re cooking, try boiling or lightly sautéing with minimal oil to keep the meal lighter.
- For snacks, you can add a small serving to meals you already plan to eat—rather than turning it into a standalone snack.
Common Filipino dishes
Sinigang, Tinola, Bulalo, Ginisang gulay, Pancit canton
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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