zig
0

Notifications

  • You're all caught up!

What Are the Benefits of Scallions?

by
author image Nicki Wolf
Nicki Wolf has been writing health and human interest articles since 1986. Her work has been published at various cooking and nutrition websites. Wolf has an extensive background in medical/nutrition writing and online content development in the nonprofit arena. She graduated with a Bachelor of Arts in English from Temple University.
What Are the Benefits of Scallions?
The fiber in scallions may help prevent diarrhea. Photo Credit scallions image by isatori from Fotolia.com

Scallions add flavor and crunch to dishes. This thin spring onion variety is almost entirely edible, with the exception of the roots. This vegetable contains a range of nutritional benefits, including healthy macronutrients and vitamins. It is also low in calories and fat and may provide some additional health benefits.

Calories and Protein

Scallions are a low-calorie vegetable, containing 32 calories per 1-cup serving. While you can eat scallions alone, it is more common to eat this vegetable as part of a larger recipe or sprinkled over top of a dish, so your total caloric intake is much greater. One serving of scallions provides little in the way of protein -- 1.8 g. This amount accounts for 1 to 3.6 percent of the protein you need each day.

Carbohydrates and Fiber

Eat a serving of scallions, and you take in 7.3 g of carbohydrates. Your meal plan needs far greater intake than this -- 225 to 325 g per day -- but the amount you consume will likely be higher due to the scallions' typical usage as part of a recipe. The carbs in this vegetable are critical, however, as they contribute toward energy stores. Scallions offer up fiber, with 2.6 g per serving. Endeavor to include 22 to 34 g of fiber in your diet daily.

You Might Also Like

Fats and Fatty Acids

Scallions have only trace amounts of fat. One serving provides 0.1 g of fat. Your body needs fat to function, but you do not require a great deal of it. Aim for maximum intake of 20 to 35 percent of your daily calories from fat. You take in small amounts of essential fatty acids by consuming scallions. One serving has 4 mg of omega-3 fatty acids and 70 mg of omega-6 fatty acids.

Vitamin K

Scallions are an excellent source of vitamin K -- 1 cup contains 259 percent of the daily recommended intake of this vitamin. The vitamin K in this vegetable plays an important role in normal blood clotting. A study published in the April 2011 issue of the journal "Nutrition" indicates that vitamin K may also have a bearing on inflammatory bowel disease. Patients with this condition tested with a vitamin K deficiency. More research is needed to confirm this finding.

Cancer Benefits

Consuming scallions may offer you chemopreventive benefits. Evidence in the July-September 2004 edition of the "Asia Pacific Journal of Cancer Prevention" correlates the intake of allium vegetables, such as scallions, with a reduced risk of several types of cancer. Additional research is required to confirm the usefulness of scallion as a cancer-fighter.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media