Spring Onion Calories & Nutrition (हरा प्याज़)

Spring Onion has 26 calories per 100g (26 kcal per 100 g)

Vegetables Health Rating: 10/10 Best time: Lunch, Dinner
26 kcal

Spring Onion Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Spring Onion broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 13 kcal 1.1 g 1.5 g 0.2 g
100 g standard 100 g 26 kcal 2.1 g 3 g 0.3 g
200 g 200 g 52 kcal 4.2 g 6 g 0.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Spring Onion to your thali See the total calories of your whole meal.
Nutrition Facts — Spring Onion (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 26 kcal 26 kcal 1%
Protein 2.1 g 2.1 g 4%
Carbohydrates 3 g 3 g 1%
Fat 0.3 g 0.3 g 0%
Fiber 5.2 g 5.2 g 21%
Sugar 0.4 g 0.4 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 2.1 g · 36%
Carbs 3 g · 52%
Fat 0.3 g · 12%
Burn it off

Minutes of activity to burn 26 kcal (70 kg adult):

Brisk walking 6 min
Cycling 4 min
Running 3 min
Yoga 7 min

Is Spring Onion good for weight loss?

Yes — a good choice

Spring Onion carries roughly 26 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 5.2 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Spring Onion good for muscle gain?

Mainly an energy food

Spring Onion provides about 2.1 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 8.1 g of protein per 100 kcal, so it is an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Spring Onion

Steam, stir-fry or add it to dal and sabzi with just 1–2 tsp of oil. Aim to fill half your plate with vegetables like this. High in protein for its calories, so it is a smart pick if you are trying to eat more protein.

About Spring Onion

Tender onion greens used in stir-fries, fried rice and parathas.

Frequently asked questions about Spring Onion

100 g of spring onion contains approximately 26 calories, along with 2.1 g protein, 3 g carbohydrates and 0.3 g fat.

100 gram hara pyaz (100 g) mein lagbhag 26 calorie aur 2.1 g protein hota hai. Isme 3 g carbs aur 0.3 g fat bhi hota hai.

100 ग्राम हरा प्याज़ (100 ग्राम) में लगभग 26 कैलोरी और 2.1 ग्राम प्रोटीन होता है। इसमें 3 ग्राम कार्बोहाइड्रेट और 0.3 ग्राम फैट भी होता है।

100 g of Spring Onion contains about 26 calories, 2.1 g protein, 3 g carbs and 0.3 g fat.

Yes — a good choice. Spring Onion carries roughly 26 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 5.2 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Spring Onion contains about 2.1 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Spring Onion provides roughly 3 g of carbohydrates and 0.4 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Spring Onion is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 26 calories in 100 g of spring onion takes brisk walking for about 6 minutes, or cycling for about 4 minutes, or running for about 3 minutes, or yoga for about 7 minutes.

Compare Spring Onion with other foods

Spring Onion vs Aloo Gobi Spring Onion vs Bhindi Masala Spring Onion vs Baingan Bharta Spring Onion vs Aloo Matar Spring Onion vs Aloo ki Sabzi

Similar foods in Vegetables

Aloo Gobi

120 kcal

Bhindi Masala

94 kcal

Baingan Bharta

98 kcal

Aloo Matar

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Aloo ki Sabzi

134 kcal

Aloo Methi

203 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.