Green Onions Nutrition & Uses
Green onions, also called scallions, have a mild onion flavor with crisp white bases and tender green tops. In US kitchens, they are used raw as a garnish and cooked in stir-fries, eggs, sauces, and soups.
Nutritional profile
According to USDA FoodData Central, raw green onions are low in calories and high in water, with small amounts of fiber and very little fat. They contain vitamin K and vitamin C, along with smaller amounts of folate, vitamin A, and potassium.
In the kitchen
Green onions can be sliced raw over tacos, chili, potatoes, and noodles, or cooked in stir-fries, omelets, pancakes, and savory sauces. They are also good grilled whole or blended into dressings and dips.
Choosing & preparing
Pick bunches with firm white ends and bright green tops that stand upright. Avoid slimy, wilted, yellowing, or dried-out onions.
Flavor pairings
Green onions pair well with eggs, potatoes, soy sauce, sesame, ginger, sour cream, cheddar, lime, and cilantro. They also fit naturally with rice, noodles, seafood, chicken, and beans.
Tips
Use the white and green parts separately when needed, since the whites cook more like onions and the greens are milder. Store them dry, and refresh limp tops by trimming the ends and standing them briefly in cold water.
General food-composition information based on USDA FoodData Central. This is not medical or dietary advice; for personal guidance, consult a registered dietitian or your doctor. Page updated Aug 4, 2026.