Cebollino Picado: Calories, Nutrition and Health Benefits
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Perplexity Nature's flavor-packed vegetable with virtually no calories, packed with vitamin K, antioxidants, and nutrients for every health goal.
Hechos Nutricionales Rápidos
Per 1 Cup Chopped (100g)
| Nutrient | Amount |
|---|---|
| calorías | 32 kcal |
| proteínas | 2.6g |
| hidratos de carbono | 7.3g |
| fibra | 2.4g |
| Sugar | 0.6g |
| grasas | 0.5g |
| Potassium | 276mg |
| Vitamin K | 207mcg |
| Vitamin A | 2612 IU |
| Vitamin C | 18.8mg |
Desglose de Macronutrientes
NUTRITIONIST INSIGHT
Green onions pack 173% of daily vitamin K in just one cup, essential for blood clotting and bone metabolism. The quercetin and kaempferol antioxidants provide anti-inflammatory benefits with zero fat and minimal calories.
Cazamitos
MYTH #1: Green Onions Are Mainly Water, So Nutrition is Minimal
TRUTH: While 90% water, green onions concentrate nutrients per serving. One cup provides 207 mcg vitamin K (173% DV), vitamin A, folate, and antioxidants like quercetin and kaempferol with only 32 calories.
MYTH #2: Raw Onions Cause Bad Breath That Negates Health Benefits
TRUTH: Sulfur compounds causing breath odor are the same compounds with antimicrobial and anti-inflammatory properties. Health benefits outweigh temporary breath impact. Pair with parsley for fresher breath.
MYTH #3: Green Onions Spike Blood Sugar Like Regular Onions
TRUTH: Green onions have minimal carbs (7.3g per cup) with 2.4g fiber, making net carbs only 4.9g. Quercetin and other flavonoids may actually improve insulin sensitivity, making them diabetic-friendly.
MYTH #4: Cooking Destroys All Nutrition in Green Onions
TRUTH: Raw retains maximum vitamin C and antioxidants, but cooking improves mineral bioavailability and reduces gas-causing compounds. Best strategy: use raw for salads, cook in stir-fries for gentle digestion.
MYTH #5: You Need Lots of Green Onions to Get Vitamin K
TRUTH: One cup provides 173% of daily value - you only need a handful. Even 2-3 tablespoons (about 15g) provides meaningful vitamin K for blood clotting and bone health.
MYTH #6: Green Onions Are Less Nutritious Than Root Onions
TRUTH: Green onion tops contain 25% more vitamin C and 4x more vitamin A than white bulb onions. You're eating the most nutrient-dense part of the plant.
NutriScore by Objetivos de Salud
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| pérdida de peso |  | 32 calories per cup, 2.4g fiber, 90% water, nutrient-dense. Eat unlimited portions as garnish or side. |
| ganancia muscular |  | Provides 2.6g protein per cup, vitamins K and A for recovery, potassium for muscle function. Use liberally in meals. |
| diabetes Management | | Minimal carbs (7.3g, net 4.9g), zero glycemic impact. Quercetin may improve insulin sensitivity. No portion restrictions. |
| SOP Management | | Low glycemic load, anti-inflammatory compounds, no sugar. Excellent for PCOS salads and cooked dishes. |
| embarazo Nutrition | | 64 mcg folate supports fetal development, 207 mcg vitamin K for bone health, zero fat. Safe in any quantity. |
| Viral/Flu Recovery | | 18.8 mg vitamin C boosts immunity, sulfur compounds have antimicrobial properties, easy to digest raw or cooked. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Green Onion
Green onions have virtually no impact on blood glucose due to minimal carbs and high fiber content.
Typical Glucose Response Curve
*Green onions cause minimal blood glucose response. Values shown represent typical meal with green onions as component. Not medical advice.*
Why Green Onions Won't Spike Your Blood Sugar
Green onions are a free food for diabetics - minimal net carbs and compounds like quercetin support blood sugar control:
- High Fiber (2.4g per cup) slows any carb absorption
- Minimal Sugars (0.6g per cup) vs 7.3g total carbs
- Quercetin supports pancreatic insulin production
- Water Content (90%) dilutes any glucose impact
Use generously in salads, stir-fries, and as garnish without counting carbs.
Cultural Significance
Green onions (scallions) have been cultivated for over 3,000 years, originating in Asia.
In India:
- Called "haara pyaaz" (हरा प्याज) or "spring onion" in Hindi
- Essential in North Indian cuisines, added to curries, dals, and breads
- Used in South Indian sambhar and chutneys for fresh flavor
- Traditional Ayurvedic medicine uses green onions for digestive health
- Popular in Asian fusion dishes across modern Indian restaurants
Global Impact:
- Staple garnish in Asian, Mexican, and Mediterranean cuisines
- Most versatile allium vegetable (every part edible: green tops, white bulb)
- Year-round availability in most markets
- Easy to grow in home gardens and container gardening
Compare & Substitute
Green Onion vs Similar Vegetables (Per 100g)
| Nutrient | 🌿 Green Onion | 🧅 Red Onion | 🧄 Garlic | 🥬 Green Lettuce |
|---|---|---|---|---|
| calorías | 32 kcal | 40 kcal | 149 kcal | 15 kcal |
| Carbs | 7.3g | 9g | 33g | 2.9g |
| fibra | 2.4g | 1.7g | 2.1g | 1.3g |
| proteínas | 2.6g | 1.1g | 6.6g | 1.2g |
| grasas | 0.5g | 0.1g | 0.5g | 0.2g |
| Vitamin K | 207 mcg | 3.5 mcg | 1.7 mcg | 145 mcg |
| Vitamin C | 18.8 mg | 7.6 mg | 31.2 mg | 3.7 mg |
| Best For | Garnish, salads | Cooking, flavor | Immune boost, cooking | Raw salads |
Preguntas Frecuentes
Are green onions good for weight loss?
Yes, green onions are ideal for weight loss. Only 32 calories per cup with 2.4g fiber and 90% water content, they add significant flavor without calories. Use unlimited as garnish, in salads, and in cooked dishes.
Can diabetics eat green onions?
Absolutely, green onions are diabetes-friendly. Minimal carbs (net 4.9g per cup), zero glycemic impact, and quercetin compounds support insulin sensitivity. Eat freely without portion restrictions.
How much vitamin K is in green onions?
One cup of Cebollino Picados contains 207 micrograms of vitamin K, providing 173% of daily value. This supports blood clotting, bone mineralization, and vascular function.
What are the main health benefits of green onions?
Green onions provide vitamin K (173% DV) for bone and vascular health, vitamin A for eye health, vitamin C for immunity, fiber for digestion, folate for cell division, and antioxidants (quercetin, kaempferol) for inflammation reduction.
Are green onions safe during pregnancy?
Yes, green onions are beneficial during pregnancy. Containing 64 mcg folate for fetal development, 207 mcg vitamin K for bone health, and virtually zero calories, they're perfect for weight management and nutrient supplementation.
Should green onions be eaten raw or cooked?
Raw green onions retain maximum vitamin C and antioxidants, making them ideal for salads and garnishes. Cooked versions reduce sulfur volatiles (less pungent), improve mineral bioavailability, and work better in stir-fries and warm dishes.
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