Green onion calories come to 5 for one stalk (15 g) and 32 per 100 g, the weight of about one cup chopped. The thing to notice is how little the portion moves the total: even five stalks reach only 24 calories, and carbs supply 76% of that energy, with fiber a real slice of those carbs.
5kcal
1 stalk · 15 g, raw, scallion
19%protein
0.3 gProtein
1 gCarbs
0 gFat
How to burn off 5 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Raw, scallion · per 15 g
Calories
5 kcal
Protein
0.3 g
Carbohydrate
1.1 g
Fat
0 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
2 mg
Potassium
41 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Green onion: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 stalk (15 g)
5
0.3 g
1.1 g
0 g
2 mg
0%
1 cup chopped (100 g)
32
1.8 g
7.3 g
0.2 g
16 mg
2%
Tops only (12 g)
3
0.1 g
0.7 g
0.1 g
2 mg
0%
3 × 1 stalk (15 g)
14
0.8 g
7 mg
5 × 1 stalk (15 g)
24
1.4 g
12 mg
Five stalks add up to just 24 calories
One stalk of green onion weighs about 15 g and carries 5 calories. That is small enough that the scallion is rarely the number that matters in a dish. Two stalks (30 g) come to 10 calories, three (45 g) to 14, and five stalks, about 75 g, reach only 24. The scale is close to linear, so doubling the stalks roughly doubles the calories.
A full cup chopped, which weighs 100 g, is 32 calories, or 2% of the daily value. Few people eat that much in one sitting. A more typical garnish is a small pile of sliced greens scattered over eggs, rice or soup, and that usually lands somewhere between one stalk and two.
Many cooks use only the green tops. A tops-only portion of 12 g comes to 3 calories, with 0.5 g of sugars and 0.1 g of fat. The white base has the sharper flavor, but neither part will move your daily total in a way you would notice. Weighing scallions is optional unless you use them by the bunch.
Carbs supply three quarters of the calories
Of the 32 calories in 100 g, 76% come from carbohydrate, 19% from protein and only 4% from fat. In grams that is 7.3 g of carbs, 1.8 g of protein and 0.2 g of fat. Saturated fat and cholesterol are both 0.
The carbs are not mostly sugar. Of the 7.3 g, 2.6 g is fiber and 2.3 g is sugars, so a good share of the carbohydrate adds bulk rather than sweetness. Raw scallions taste sharp and green rather than sweet, and the numbers line up with that. If you track sugar closely, a stalk holds just 0.3 g.
Protein looks respectable as a share, at 19% of calories, but the absolute amount is tiny: 0.3 g in a stalk and 1.8 g in a full cup. Treat green onion as a flavor ingredient, not a protein source. If you count macros, a stalk is close enough to zero on every line that logging it matters only when you use a lot of them.
Sodium barely registers, fiber does the work
Green onion has 16 mg of sodium per 100 g, which is 1% of the daily value. A single stalk holds 2 mg, and even five stalks only reach 12 mg. If you watch sodium, scallions are an easy way to add a savory, oniony lift to a dish without reaching for the salt shaker.
Fiber is the more useful line. A cup chopped gives 2.6 g against a daily value of 28 g, and one stalk gives 0.4 g. At garnish amounts the fiber is modest; the cup is where it starts to count. Nobody hits a fiber target on scallions alone, but a generous hand with them in salads and stir-fries adds up over a week.
Potassium shows up too, at 276 mg per 100 g. Like everything else on the label, it scales with the pile on your plate. Per stalk the amount is small, so treat it as a bonus that comes with the flavor rather than a reason to eat green onions by the cupful.
The calories come from what you add it to
Green onion is almost never the calorie story of a dish. Sprinkled on a baked potato, folded into scrambled eggs or stirred into a noodle bowl, it adds 5 to 10 calories while the toppings, oil and sauce carry the real load. Log the base dish carefully and the scallions will barely change the total.
That makes it a smart swap when you want flavor for very little. A handful of sliced stalks can stand in for part of the cheese, bacon bits or fried shallots on a plate, and the scallion side of that trade is close to nothing. In dips and dressings, more green onion and less of the creamy base is an easy way to stretch volume.
Branded bunches such as Green Giant Fresh Green Onions or Fresh Innovations Green Onions are the same raw vegetable, so the USDA figures on this page apply to them. If you snap a photo of your plate, BodyPal can log the scallions along with the rest of the meal, which saves you from weighing a garnish.
How does green onion compare?
Here is green onion next to onion, red onion and white onion, compared per 100 g and per usual serving.
Verdict: Per 100 g, green onion is the lightest of the four at 32 calories, against 35 for white onion, 40 for onion and 44 for red onion, and it has the most protein at 1.8 g. Pick scallions when you want the most flavor for the fewest calories; reach for a medium white onion at 40 calories when a dish needs real onion bulk.
Most popular green onion brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Green Giant Fresh Green Onions1/4 cup · 25 g40 kcal
2Fresh Innovations Green Onions1/4 cup · 30 g33 kcal
Packaged green onions are raw, like the numbers above; the small gap comes from label rounding on a 25 to 30 g serving. Source: manufacturer labels / USDA FoodData Central.
Green onion FAQs
How many calories are in one green onion?
One raw green onion stalk (15 g) is about 5 calories. A cup of chopped green onion (100 g) is 32 calories.
Are green onions good for weight loss?
A stalk adds 5 calories and a whole cup chopped only 32, with 2.6 g fiber per 100 g.
Green onion vs onion: which has fewer calories?
Green onion has 32 calories per 100 g raw, against 40 per 100 g for a regular onion.
How much protein and carbs are in green onions?
Per 100 g raw there are 1.8 g protein and 7.3 g carbs, of which 2.3 g sugars and 2.6 g fiber. One stalk (15 g) has 0.3 g protein.
How many calories are in 2 or 3 green onions?
Two green onion stalks (30 g) have 10 calories, and three stalks (45 g) have 14. Even five stalks, about 75 g, total only 24 calories, with 12 mg of sodium and 1.4 g of protein.
What are the green onion nutrition facts per 100 g?
Per 100 g, raw green onion has 32 calories, 7.3 g of carbs, 1.8 g of protein and 0.2 g of fat. That includes 2.6 g of fiber, 2.3 g of sugars, 16 mg of sodium and 276 mg of potassium.
Do green onions have any calories?
Yes, but very few: one raw stalk has 5 calories, and a tops-only portion of 12 g comes to 3 calories. You would need a full cup chopped, 100 g, to reach 32 calories.
How much does 1 stalk of green onion weigh?
One stalk of green onion weighs about 15 g in the USDA serving and has 5 calories. It carries 0.3 g of protein, 1.1 g of carbs, 0.4 g of fiber and 2 mg of sodium.
