Last updated on : 11 Jul, 2025
Read time : 11 min
Spring onion (Allium fistulosum), 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 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.
The 5 main types of green onion include:
Spring onions are used in various forms across different cuisines. Here are some common ways to use them:
As we discussed above, it is rich in sulphur-containing compounds. These sulphur compounds are helpful in supporting healthy blood pressure levels. Hence, people managing blood pressure concerns may consider adding green onions to their diet. Just make sure you are not adding too much salt while cooking this vegetable, especially if you are dealing with hypertension, as excess sodium can raise blood pressure.
Spring onion is rich in vitamin C, which plays an essential role in supporting immune function. It even helps in building white blood cells (WBCs), which are the body’s natural defenders against infections. This vitamin C also contributes antibacterial properties, which may support the body in managing common conditions like cough, flu, and cold. The only thing to keep in mind is to consume spring onions fresh, as vitamin C is sensitive to air exposure and may decrease if left out too long. Salads, like a vegetable salad with spring onion or a sprouted spring onion salad, are great ways to enjoy their benefits.
The sulphur compounds and antioxidants such as quercetin present in spring onion help in supporting healthy blood sugar levels. It helps in supporting insulin activity. Hence, diabetic patients may consider adding it to their diet in various forms, though it should complement, not replace, medical treatment.
The antioxidant and sulphur compounds in spring onion help the body manage harmful free radicals. Free radicals are unstable molecules that arise due to factors like pollution, stress, and normal body processes. Managing free radicals may help reduce oxidative stress, which is linked to the development of some chronic diseases, including cancer.
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.
It also helps in maintaining heart health by supporting healthy cholesterol levels. The vitamin C present in them also plays a role in reducing the risk of heart disease. Research suggests that vitamin C helps lower inflammation and supports the relaxation of blood vessels, promoting better blood flow to the heart and reducing the risk of heart-related issues like heart attacks or strokes.
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.
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.
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.
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.
Spring onions are a low-calorie, nutrient-dense vegetable rich in vitamins (A, C, K, B9), minerals, fibers, and bioactive compounds like organosulfur compounds and flavonoids. Evidence—from lab studies, animal models, and meta-analyses—supports their role in antioxidant defense, cardiovascular health, metabolic balance, antimicrobial protection, digestive well‑being, and potential cancer prevention when included as part of a varied diet.
Spring onion is commonly referred to as “hari pyaaz” or “green onion” in India.
Yes, spring onions are good for your health. It is rich in vitamins A, C, and K, as well as essential minerals like potassium and iron, offering numerous spring onion benefits including improved digestion, diabetes, weight loss, skin, bones and immune support.
Spring onions and regular onions have different uses and benefits. Spring onions, or green onions, are milder and can be used both raw and cooked, making them versatile for salads, garnishes, and stir-fries, while regular onions have a stronger flavor suitable for a variety of cooked dishes.
Yes, green onion and spring onion are the same. They are young, slender onion plants with green leaves and small white bulbs.
Spring onion can be eaten both cooked and raw. It adds a fresh, crisp flavor to salads and a mild onion taste to cooked dishes.
Spring onion is used in a variety of dishes including salads, soups, stir-fries, and garnishes. It adds a mild onion flavor and crunch, enhancing the taste and nutrition of the dish.
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Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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