Food Nutrient Profile - Shallots

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Nutrients in 100 grams of Shallots

Raw Shallots (Allium ascalonicum).

Macros Ratio

Protein Fat Carbs
13%
1%
86%
100 g ▼

Macro Nutrients

Shallots
Energy72 kcal
2.5%
Raw Shallots provide 72kcal of Energy per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.1 g
0.1%
Raw Shallots provide 0.1g of Fat per 100 grams, meeting 0.1% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.017 g
0.053%
Raw Shallots provide 0.017g of Saturated Fat per 100 grams, meeting 0.053% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.002 g
0.13%
Raw Shallots provide 0.002g of Omega 3 per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.037 g
0.22%
Raw Shallots provide 0.037g of Omega 6 per 100 grams, meeting 0.22% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Shallots provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate17 g
13%
Raw Shallots provide 17g of Carbohydrate per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars7.87 g
11%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Shallots provide 7.87g of Sugars per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber3.2 g
8.42%
Raw Shallots provide 3.2g of Fiber per 100 grams, meeting 8.42% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.5 g
4.46%
Raw Shallots provide 2.5g of Protein per 100 grams, meeting 4.46% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Shallots
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Shallots provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.06 mg
5%
Thiamine
Raw Shallots provide 0.06mg of Vitamin B1 per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.02 mg
1.54%
Riboflavin
Raw Shallots provide 0.02mg of Vitamin B2 per 100 grams, meeting 1.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.2 mg
1.25%
Niacin, nicotinic acid, niacinamide
Raw Shallots provide 0.2mg of Vitamin B3 per 100 grams, meeting 1.25% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.29 mg
5.8%
Pantothenic acid
Raw Shallots provide 0.29mg of Vitamin B5 per 100 grams, meeting 5.8% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.35 mg
26.5%
Pyridoxine
Raw Shallots provide 0.35mg of Vitamin B6 per 100 grams, meeting 26.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B934 μg
8.5%
Folates and Folic Acid
Raw Shallots provide 34μg of Vitamin B9 per 100 grams, meeting 8.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Shallots provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C8 mg
8.9%
Ascorbic acid
Raw Shallots provide 8mg of Vitamin C per 100 grams, meeting 8.9% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Shallots provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.04 mg
0.27%
Tocopherols and Tocotrienols
Raw Shallots provide 0.04mg of Vitamin E per 100 grams, meeting 0.27% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0.8 μg
0.67%
Phytomenadione or phylloquinone
Raw Shallots provide 0.8μg of Vitamin K per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Shallots
Calcium37 mg
3.7%
Raw Shallots provide 37mg of Calcium per 100 grams, meeting 3.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.088 mg
9.78%
Raw Shallots provide 0.088mg of Copper per 100 grams, meeting 9.78% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.2 mg
15%
Raw Shallots provide 1.2mg of Iron per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium21 mg
5%
Raw Shallots provide 21mg of Magnesium per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.29 mg
12.7%
Raw Shallots provide 0.29mg of Manganese per 100 grams, meeting 12.7% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus60 mg
8.57%
Raw Shallots provide 60mg of Phosphorus per 100 grams, meeting 8.57% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium334 mg
9.82%
Raw Shallots provide 334mg of Potassium per 100 grams, meeting 9.82% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.2 μg
2.2%
Raw Shallots provide 1.2μg of Selenium per 100 grams, meeting 2.2% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium12 mg
0.8%
Raw Shallots provide 12mg of Sodium per 100 grams, meeting 0.8% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.4 mg
3.64%
Raw Shallots provide 0.4mg of Zinc per 100 grams, meeting 3.64% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water79.8 g
2.16%
Raw Shallots provide 79.8g of Water per 100 grams, meeting 2.16% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Shallots Nutrition Facts | 100g

Discover the nutritional data of shallots, including macro and micronutrients, in a 100g serving of raw shallots. Learn about the health benefits and nutritional value of this versatile vegetable.

When you enjoy 100 grams of raw shallots, you're treating your body to an excellent source of Vitamin B6. This essential vitamin plays a crucial role in brain development and function, as well as in the production of serotonin and norepinephrine, which influence mood.

In addition to Vitamin B6, shallots provide a good amount of Vitamin B9 (Folate) and Vitamin C. Folate is vital for DNA synthesis and repair, making it especially important during periods of rapid growth such as pregnancy and infancy. Vitamin C, on the other hand, is a powerful antioxidant that supports the immune system and skin health.

Shallots also contain some Vitamin B1 (Thiamine) and Vitamin B5 (Pantothenic Acid). Thiamine helps convert nutrients into energy, while Pantothenic Acid is crucial for synthesizing coenzyme-A, a molecule involved in fatty acid metabolism.

While 100 grams of shallots have trace amounts of Vitamin B2 (Riboflavin) and Vitamin B3 (Niacin), they do not contain Vitamin A, Vitamin B12, Vitamin D, Vitamin E, or Vitamin K.

Shallots are a treasure trove of essential minerals. In 100 grams, you'll find a good amount of Copper, Iron, Manganese, Phosphorus, and Potassium. Copper and iron are vital for the formation of red blood cells, while manganese plays a role in bone formation and nutrient metabolism. Phosphorus is crucial for healthy bones and teeth, and potassium helps regulate fluid balance and muscle contractions.

Additionally, shallots provide some Calcium, Magnesium, and Zinc. Calcium is well-known for its role in bone health, magnesium supports muscle and nerve function, and zinc is essential for immune function and wound healing.

Shallots also contain trace amounts of Selenium and Sodium, both of which are important for various bodily functions, including antioxidant defense and fluid balance.

When it comes to macronutrients, 100 grams of raw shallots offer a good amount of Carbohydrates, Sugars, and Fiber. Carbohydrates are the body's primary energy source, while dietary fiber aids in digestion and helps maintain healthy blood sugar levels.

Shallots also contain some Protein, which is essential for building and repairing tissues, making enzymes, and supporting immune function.

Interestingly, shallots have no Fat, Saturated Fat, Omega-3, or Omega-6 fatty acids, making them a low-fat, nutrient-dense addition to your diet.

Incorporating shallots into your meals not only enhances flavor but also boosts your intake of essential vitamins and minerals, contributing to overall health and well-being. So, next time you're cooking, don't forget to add these nutrient-packed gems to your dish!

Frequently Asked Questions about Shallots

What are the health benefits of Shallots?

Shallots are a good source of antioxidants, vitamins, and minerals such as vitamin C, potassium, and manganese. They also contain compounds that may help reduce inflammation, support heart health, and boost the immune system. Including shallots in your diet can provide flavor and nutritional benefits.

Are there any potential risks or side effects of consuming Shallots?

Shallots are a nutritious vegetable that can be a great addition to a vegan diet. However, some people may experience digestive issues such as bloating or gas when consuming shallots due to their high fructan content. If you have a sensitivity to fructans or experience digestive discomfort after eating shallots, you may want to limit your intake or opt for other low-FODMAP vegetables. Otherwise, shallots can be a healthy and flavorful addition to a plant-based diet.

Can I lose weight by eating more Shallots?

Shallots are a low-calorie vegetable that can be a healthy addition to a weight loss diet. However, weight loss ultimately depends on creating a calorie deficit, so simply adding more shallots to your diet may not directly lead to weight loss. It's important to focus on a balanced diet that includes a variety of nutrient-dense foods along with regular physical activity for sustainable weight loss.

Can I gain more muscles by eating more Shallots if I train consistently?

Shallots are a nutritious vegetable, but they are not a significant source of protein which is essential for muscle growth. To gain muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, strength training exercises are crucial for building muscle mass. Incorporating a variety of plant-based protein sources and following a well-rounded training program will be more effective for muscle growth than solely increasing consumption of shallots.

Can I eat Shallots if I have diabetes?

Yes, shallots can be a healthy addition to a diabetic diet. They are low in calories and carbohydrates, making them a good choice for managing blood sugar levels. Just be mindful of portion sizes and how they are prepared, such as avoiding frying them in oil.

Can I consume Shallots if I am on a Keto diet?

Yes, you can consume shallots on a Keto diet. Shallots are low in carbs and can be included in moderation as part of a well-balanced ketogenic meal plan. They can add flavor to your dishes while keeping your carb intake in check.

Can I eat Shallots if I am on a low fat diet?

Yes, shallots are a great addition to a low-fat diet as they are low in fat and calories. They also provide essential nutrients such as vitamins C and B6, as well as minerals like potassium and manganese. Enjoy shallots in your meals for added flavor and nutritional benefits.

What is the environmental impact of producing Shallots?

Shallots have a relatively low environmental impact compared to other crops. They require less water and land to grow compared to other vegetables, and they have a smaller carbon footprint. However, it's important to consider the overall impact of the entire food system, including transportation and packaging, when evaluating the environmental impact of any food.




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