10 Spring Onion Benefits

By Dr. Sachin Singh | 28th Oct 2021

10 Spring Onion Benefits

Spring onion, also known as salad onions or green onions, belongs to the “Allium” family and is closely related to garlic, shallots, and onions. Green onions have also attracted various kitchens across the globe, especially the continental and Chinese. It has long green leaves with tender white bulbs.

These spring onions make stir-fry and salads look unique and delicious. You can find it in sauces, dips, salsa, sizzlers, etc. It makes your dish look and taste good and offers many health benefits. We will see its health benefits, nutrients in green onion, and spring onion vitamins in detail in this blog.

Nutrients and vitamins in spring onions

Nutrients and vitamins present in spring onions are phosphorus, magnesium, folate, calcium, vitamin A, k, c, and vitamin B2, and a fair amount of fibre. These are also very low in carbs, fats, and calories. They are also rich in antioxidants, quercetin, and sulfur-rich compounds. Other nutrients in green onions are chromium, copper, and thymine.

Nutritional Information about spring onion

One cup of spring onion (chopped) is almost 54 grams. According to RDA (Recommended daily allowance), the macronutrients in spring onions are:

  • Energy: -14 calories
  • Carbohydrate: -3 g
  • Protein: -0.9 g
  • Fibre: -1.3 g
  • Fat: -0.1 g

Spring onion health benefits

1) Spring onion benefits in maintaining blood pressure

As we discussed above, it is rich in sulfur-containing compounds. These sulfur compounds are outstanding in maintaining blood pressure. Hence, people suffering from blood pressure can start adding green onions to their diet. Just make sure you are not using much salt while cooking this vegetable if you are dealing with hypertension.

2) It benefits in improving immunity

As discussed above, it is also rich in vitamin c. This vitamin c is very essential in boosting immunity. It even helps in building WBC (White blood cells), which fights against infection. This vitamin C also has antibacterial properties, making spring onions combat diseases like cough, flu, and cold. The only thing we need to take care of is to consume spring onions immediately as vitamin c is highly volatile, so some vitamin c gets lost if we keep it for too long in the air. Salads like vegetable salad with spring onion and sprout spring onion salad are best to benefit from vitamin c.

3) Spring onion benefits in coping with Diabetes

Again, the sulfur compound and antioxidant quercetin present in it helps in maintaining blood sugar levels. It helps in increasing the production of insulin. Hence, diabetic patients can add it to their diet in many ways.

Also, Read- 13 Fat rich foods that are Super Healthy.

4) Spring onion benefits in reducing the risk of cancer

The antioxidant and sulfur compound in it helps the body eliminate harmful free radicals, which are mainly caused due to pollution, internal body mechanisms, and stress.

5) Spring onion benefits in preventing stomach complications

The fibre present in it should be credited for this. Whether you eat it raw or cooked, it will help your digestive system work like wonders. So, incorporate them into your diet without any concern.

6) Benefits of keeping your heart healthy

It also helps in lowering the cholesterol level in the body. The vitamin C present in them also puts you at less risk of getting heart disease. Research has proven that vitamin c helps reduce inflammation and relaxes the blood vessel that carries blood to the heart, thus protecting the heart from the onset of heart attack or stroke.

7) Benefits in improving skin health

The vitamin c present in spring onions is the nutrient that helps in collagen synthesis in the body. This collagen is essential to maintain skin elasticity. It also provides the necessary smoothness to the skin and even helps in preventing wrinkle formation.

8) Help with weight loss 

Being very low in fats and calories, spring onion or green onion are considered weight-loss vegetables. Also, the fibre in them gives you the feeling of fullness, due to which you do not eat much, and it promotes weight loss.

9) It benefits eye health

It is an excellent source of vitamin A and antioxidants, which play an essential role in keeping the eye healthy and helps in preventing the loss of vision.

10) Benefits in building bone health

Research has shown that eating 3 spring onions every day can fulfil the vitamin K requirement of the body. This vitamin k is essential for blood clotting and bone health. Studies have shown that people who consume green onions have decreased risk of osteoporosis.

Some healthy spring onion recipes

Spring onion curry:-

  1. In a heated pan, add 1 bunch of finely chopped spring onion (white part) and 1/2 tsp of kalonji and saute for 1/2 min over high flame.
  2. Add 1 tsp. of ginger garlic paste. 1 chopped onion, 2 chopped tomatoes, 2 chopped green chillies, and a pinch of salt reduce the flame and cook till the tomatoes are soft and mushy.
  3.  Add 2 tsp. of coriander powder, 1 tsp. of red chilli powder, 1/2 tsp. of turmeric powder, and mix well. Then add 2-4 tablespoons of water and cook for 2 minutes.
  4. Now add the green part of the spring onion, salt, and mix. Again, cook it for 2-3 minutes.
  5. Add 1/4 cup of water and close the lid of the pan and cook for 4- minutes.
  6. Now add garam masala powder according to your taste, mix and serve. 

Thai prawn, spring onion and ginger stir-fry

  1. Take 200 grams of prawns in a bowl. Add 3 crushed garlic cloves, 1 chopped chilli,1 tbsp castor sugar, and 1 bunch of coriander stalks in a mixer, and grind. Add 3 tbsp. of fish sauce and 1 tbsp. Lime juice, then marinate the prawn in this.
  2.  Then in a wok, add 1 tbsp. oil and heat it, add 8 chopped spring onions and 3 inches ginger and sauté for 1 min. Add 1 tbsp soy sauce,1 red pepper (chopped), and 1 tsp of black pepper and sauté.
  3. Then add some prawns in some oil and toss them for a few min until the prawns turn pink. Add the remaining marination and mix, then add the stir fry of spring onion and ginger over it and serve hot.


It not only makes your dish look attractive but offers many nutrients with it.

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