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Scallions nutrition facts

Scallions are the small immature plants of lily (allium) family root vegetables such as onion, shallots…etc. Some of the common names used are spring onions, green bunching onions...etc. Precisely speaking, the term spring onions denotes to the bulb including its top greens of Allium fistulosum (welsh onion), a sub-species in the broad allium family, especially in the west.

In general, spring onions are young immature plants harvested very early before the plant grows further big and its bulb becomes larger. For the same purpose, they are planted closely in the fields in order to stunt the growth of bulbs.

Beautiful tender scallions! Photo courtesy: jorge-11

Unlike its fellow members A.cepa (onion) and A.cepa aggregatum (shallots) which produce large bulbs, Allium fistulosum (welsh onion) are non-bulging and cultivated for the production of their greens. Scallions feature long slender erect stalk above a small-elongated bulb from which multiple straight, hollow, tubular leaves grow.

Allium fistulosum is a perennial native to Central Asian region and now widely cultivated in many parts of Europe, Americas, and Asia. Generally, welsh onion feature round leaves whereas the other varieties feature semicircular tubules on cross section.

Health benefits of Scallions

• Scallions are very low in calories; 100 g of fresh leaves provide just 31 calories. Nonetheless, they contain many noteworthy flavonoid anti-oxidants, plant fiber, minerals, and vitamins that have proven health benefits.

• Being greens they naturally contain more plant derived dietary fiber than fellow allium members like onions, shallots, leeks...etc. 100 g fresh spring onions provide 2.6 g or 7% of daily-recommended levels of dietary fiber.

• Like in leeks, they possess proportionately less thio-sulfinites anti-oxidants than that in the garlics. Thio-sufinites such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide convert to allicin by enzymatic reaction when its leaves disrupted (crushing, cutting etc). Laboratory studies show that allicin reduces cholesterol production by inhibiting HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities.

• Allicin also decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring reduction in the total blood pressure. It also blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.

• Spring onions contain healthy composition of vitamin-A (997 IU or 33% of RDA per 100 g) and other flavonoid phenolic anti-oxidants such as carotenes, zeaxanthin, and lutein. Together, they help body protect from lung and oral cavity cancers.

• They also have some other essential vitamins such as vitamin C and K. In fact, scallions are one of the richest sources of vitamin K. 100 g of fresh greens provide 207 µg or about 172% of daily-recommended intake. Vitamin K has potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of Alzheimer's disease.

• Spring onions are plentiful in B-complex vitamins as well as some essential minerals such as copper, iron, manganese, and calcium. The leafy greens contain several vital vitamins such as pyridoxine, folic acid, niacin, riboflavin, and thiamin in healthy proportions. 100 g fresh leaves provide 64 µg of folates. Folic acid is essential for DNA synthesis and cell division. Their adequate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies.

Selection and storage

Fresh scallions are readily available in the vegetable markets all around the year. They usually displayed in bunches along with other leafy-greens. If you are growing them in the backyard, to harvest, gently pull the entire plant when bulb diameter reaches about ¼ inches in diameter.

In the stores, buy clean, uniform, firm, crispy stalk about pencil thin size featuring well-formed, green color tubules. Avoid over-mature, yellow leaves as they are more pungent and have strong flavor like that of onions. Also avoid those with withered, yellow discolor tops.

Once at home, wash in cold water, gently pat them dry using moisture absorbent cloth and store inside the refrigerator placed in a perforated plastic bag set at high relative humidity. Well- preserved scallions should last for a week to 10 days.

Preparation and serving methods

To prepare, trim off roots and peel off 1-2 layers of outer thick leaves until you find ice-white inner stalk. Wash the whole scallion in a bowl of cold water. Mop dry. Chop the leaves closely using paring knife in a way you desire like rings, sticks, diagonals...etc.

Generally, spring onions are used in recipes whenever you want subtle flavor of onions but at the same time want to avoid their strong pungent flavor. Besides, they add bright green color to the recipes.

Here are some serving tips:

• Freshly chopped scallions are used in raw salads as a garnish.

• Fresh leaves (bunching) are one of the common ingredients in modern day stir-fries. They mix well with potato, seafood, carrot, cabbage, green peas...etc.

• Spring onions also used in pancakes, soufflés, pasta, fritters, noodles, soup...etc.

• In South Asian region, spring onions are specially added in vegetable stir-fries, noodles, fried-rice, pulao...etc.

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