Scallions 101: Nutrition, Benefits, How To Use, Buy, Store | Scallion: A Complete Guide

What are Scallions

Scallions, also known as green onions, are a type of onion that has a mild flavor, not as strong as the usual white or yellow onions you might be used to. They have long, thin stalks that are mostly green, with small white bulbs at the bottom. The cool thing about scallions is that both parts—the white and green—are edible and used in cooking. The white part has a bit more bite, while the green part is more delicate and fresh-tasting. Scallions are often used in salads, as a garnish, or in stir-fries because they add a nice crunch without being too overpowering. And, unlike other onions, you can even regrow them by just placing the white roots in water.

Other Names of Scallions

Here are a few other names for scallions, explained a bit:

1. Green Onions – This is probably the most common name for them, since their green stalks are the most noticeable part.
2. Spring Onions – Sometimes, people use this term, but technically, spring onions have a rounder bulb and a stronger flavor. Still, it’s easy to get confused between the two.
3. Welsh Onions – This one is more common in certain parts of the world, like the UK. It’s another way of referring to scallions, especially if they’re used in traditional dishes.
4. Bunching Onions – This name comes from how scallions are grown in bunches, which is pretty handy for harvesting and selling them in the store.
5. Ramps – In some places, the term “ramps” is used for wild scallions, though ramps usually have a stronger flavor and are more rare.

Even though they have a few different names, they’re all basically referring to the same thing: that mild, green, tasty onion you see in salads and stir-fries.

Nutritional Value of Scallions

Here is a basic nutritional breakdown of scallions (per 100 grams) presented in a tabular form:

Nutrient	Amount per 100g
Calories	32 kcal
Water	89.2 g
Protein	1.8 g
Carbohydrates	7.3 g
Dietary Fiber	2.6 g
Sugars	2.3 g
Fat	0.2 g
Vitamin A (IU)	1014 IU
Vitamin C	12.2 mg
Vitamin K	207.4 µg
Folate (B9)	64 µg
Calcium	72 mg
Iron	1 mg
Magnesium	20 mg
Phosphorus	37 mg
Potassium	276 mg

Benefits of Scallions

Here are some of the benefits of scallions that make them a great addition to your diet:

1. Rich in Vitamins – Scallions are packed with vitamins like vitamin C and vitamin K. Vitamin C helps your body fight off infections and keeps your skin healthy, while vitamin K is important for healthy blood clotting and strong bones.
2. Good for Digestion – They contain fiber, which helps with digestion and keeps things moving in your digestive system. This can help avoid problems like constipation and keep your tummy feeling good.
3. Low in Calories – Scallions are really low in calories, making them a great option if you’re looking to add flavor without piling on extra calories. So, they’re good if you’re trying to eat healthy without giving up taste.
4. Helps with Heart Health – They have antioxidants that may help lower blood pressure and reduce the risk of heart disease. The compounds in scallions can help your blood flow more easily, which is good for your overall heart health.
5. Boosts Immune System – The sulfur compounds in scallions give them a boost in helping to strengthen your immune system, making it easier for your body to fight off colds and infections.
6. Easy to Grow at Home – You can even grow scallions right in your kitchen! Just place the roots in some water, and in a few days, they start growing again. It’s a simple way to have fresh greens on hand whenever you need them.

Varieties of Scallions

Here are a few different varieties of scallions that you might come across:

1. White Scallions – These are the most common kind you’ll see in grocery stores. They have the typical white bulb and long green stalks. The white part tends to be a bit stronger in flavor compared to other varieties, but still milder than regular onions.
2. Japanese Scallions (Negi) – These are a bit different because they’re usually thicker and longer than regular scallions. They’re often used in Japanese cooking, and they have a more robust flavor, with a bit of a sweeter edge. They can be used both raw and cooked.
3. Purple Scallions – These are less common but can be found in some specialty markets. They have a light purple tinge to the base, which makes them visually appealing. Their taste is similar to white scallions but with a slightly more delicate flavor.
4. Evergreen or Bunching Onions – These are similar to regular scallions but have a bit more of a strong, sharp flavor, and they don’t form a bulb like typical scallions. They grow in bunches and are great for harvesting continuously, making them easy to grow in gardens or even on a windowsill.
5. Welsh Onions – This variety is more common in parts of the UK and Asia. They have a more intense flavor than regular scallions and grow in clumps. They’re often used in soups and salads for a more pungent onion kick.

All these varieties can be used in similar ways, but their different flavors can make a big difference in the dish you’re preparing.

What Do Scallions Taste Like

Scallions have a mild, slightly sweet flavor with just a hint of sharpness, but nothing too overpowering like a regular onion. The white part near the bulb is a little more pungent and has a stronger onion taste, while the green part is much milder, almost fresh and grassy. It’s not as intense as a regular onion, which makes scallions perfect for adding a bit of flavor without taking over a dish. When you eat them raw, they can give a nice crunch to salads or tacos, but if you cook them, they mellow out and become softer, almost sweet in a way. It’s like a subtle onion flavor that just enhances the taste of whatever you’re cooking, but without being too in-your-face.

How To Use Scallions

Here’s how you can use scallions in your cooking, with a few ideas to get you started:

1. In Salads – Scallions add a nice crunch and a mild onion taste to salads. You can chop them up and sprinkle them on top, or mix them right into the greens for a fresh bite.
2. As a Garnish – Scallions make a great garnish for soups, stir-fries, or even baked potatoes. Just slice them thinly and sprinkle over your dish for a pop of color and flavor.
3. In Stir-Fries – Since scallions cook pretty fast, they’re perfect for stir-fries. Add them in toward the end of cooking so they stay slightly crisp and don’t lose their flavor. They pair well with veggies, meats, or tofu.
4. In Omelettes or Scrambles – Scallions work well in eggs. Just chop them up and toss them in when making an omelette or scrambled eggs. They add a savory, fresh taste that blends well with the eggs.
5. In Sandwiches or Tacos – Instead of regular onions, you can use scallions to add a milder, fresher onion flavor to sandwiches or tacos. They’re perfect for adding to a veggie wrap or a chicken sandwich.
6. In Sauces or Dressings – You can also toss chopped scallions into sauces, dressings, or dips. They give a nice zing without being overpowering. Try adding them to a soy sauce-based dressing or a creamy dip.
7. In Soups – Scallions are great for soups, especially when added at the end of cooking. They don’t need to cook long and can bring a fresh, slightly sweet taste that balances out the broth.

The best part is that they’re super easy to use, and you don’t need to cook them for long to get the full flavor. Whether raw or cooked, they bring a little something extra to whatever you’re making.

Substitute for Scallions

If you’re out of scallions or just don’t have them on hand, there are a few good substitutes you can use that will still give your dish some nice flavor:

1. Green Onions (Regular Onions) – If you have regular onions lying around, you can use them, though they’re a bit stronger in flavor. Just chop them up into small pieces, and they’ll work in place of scallions, especially if you’re cooking the dish. But keep in mind, they might be a little more pungent, especially the white part.
2. Chives – Chives are a milder option and a great replacement for scallions in salads or as a garnish. They have a soft texture and a delicate onion flavor, making them a good substitute when you don’t need the sharpness of regular onions.
3. Leeks – Leeks have a subtle, slightly sweet onion flavor. They’re much milder than regular onions and can be a good replacement in soups or stir-fries. You’ll want to use the white and light green parts, just like you would with scallions.
4. Shallots – Shallots have a gentler taste than regular onions but still have that slight oniony bite. They’re a little sweeter and work well in sauces, dressings, and cooked dishes. You can use them in place of scallions, but they’ll add a more refined flavor.
5. Garlic Scapes – If you’ve got garlic scapes, the long green stems of garlic plants, you can use them as a substitute. They have a similar mild, fresh taste with a hint of garlic, which could add a fun twist to your dish.
6. Sweet Onions – These are milder and sweeter than regular onions, and you can use them if you need a replacement, especially if you’re cooking. Just chop them finely, so they don’t overwhelm your dish with too much bite.

Each of these options can bring its own unique flavor to your meal, so pick one based on how strong or mild you want the taste to be. It’s always good to experiment a little if you don’t have scallions around.

Where to Buy Scallions

Here are a few places where you can easily find scallions, so you won’t have to go too far to get them:

1. Grocery Stores – Most major grocery stores will carry scallions, often in the fresh produce section. You’ll find them near the other onions or herbs. They’re usually sold in bunches, so you can pick up just what you need.
2. Farmer’s Markets – If you want super fresh scallions, farmer’s markets are a great option. Local growers often have them in season, and you might even find some more unique varieties. Plus, they’re usually grown without all the chemicals found in larger-scale commercial farms.
3. Health Food Stores – Stores like Whole Foods, Trader Joe’s, or other organic markets often carry fresh produce like scallions. If you prefer organic, these places usually have that option available too.
4. Asian Grocery Stores – Since scallions are a common ingredient in many Asian dishes, you can often find them in Asian grocery stores. They may even have some different varieties, like thicker Japanese scallions, which are great for certain recipes.
5. Online Grocery Delivery – If you’re into convenience, services like Instacart, Amazon Fresh, or your local grocery store’s delivery service can deliver scallions right to your door. You can order them as part of your regular grocery run without leaving the house.
6. Farm-to-Table Delivery Services – If you’re looking for something a little more specialized, farm-to-table delivery services offer fresh produce, including scallions, that are often sourced from local farms. It’s a bit pricier, but it’s a great way to support local growers and get high-quality produce.

No matter where you shop, just make sure the scallions look fresh—no wilting, yellowing, or slimy spots. You want those green tops to be bright and crisp.

How To Store Scallions

Storing scallions properly will help them last longer and stay fresh, so here are a few easy tips to keep them from going bad too quickly:

1. In the Fridge (The Traditional Way)

This is the most common way to store scallions if you plan to use them within a week or so. First, check that the scallions are in good condition—no wilting or yellowing—and then either:

• Place them in a plastic bag: You can store them in a zip-top bag, squeezing out most of the air to reduce exposure to moisture, which can cause them to rot. If you want to keep them extra fresh, you can wrap them in a damp paper towel first to maintain some moisture but not too much.
• Store in the crisper drawer: Place the bag in the vegetable crisper drawer of your fridge. This part of the fridge tends to have the most stable humidity, which helps keep vegetables from drying out or wilting too fast.

The cool, humid environment will help keep them fresh for up to 7–10 days, depending on how fresh they were when you bought them.

2. Regrowing in Water (The Cool Trick)

If you want to have fresh scallions at your fingertips, regrowing them in water is a great way to do it! You can keep them growing on your windowsill or even in the kitchen:

• Set them up: After you use the scallions, take the white root bulbs (leave about an inch or two of the white part) and place them in a glass or jar with enough water to cover the roots but not the green stalks.
• Sunlight is key: Put the glass on a sunny windowsill, and in a few days, you’ll see new green growth start to sprout. Change the water every two to three days to keep things fresh, and in a week, you’ll have fresh scallions ready to harvest again.

This method is fantastic because you can keep a steady supply of fresh scallions without having to constantly buy new ones.

3. In a Vase or Jar (Like Flowers)

This method is similar to regrowing but a little more decorative:

• Set them in a vase or jar: Just place the white roots in a jar or a small vase with about an inch of water in the bottom, and leave the scallions in a well-lit area. The roots will remain submerged in the water, while the tops stay out, kind of like fresh-cut flowers.
• Change the water regularly: To keep them from getting slimy, change the water every couple of days. If you notice the roots starting to get mushy or dark, trim them a bit.
• They grow forever: If you keep this going, they can last for weeks. It’s a great way to have fresh scallions all the time, and it makes your kitchen look a little fresher, too.

4. Freezing Scallions (For Long-Term Storage)

Freezing is a useful option if you know you won’t be using your scallions for a while, but it’s important to note that they won’t stay crisp after freezing. They’ll be best used in cooked dishes like soups, stir-fries, or casseroles, where texture isn’t as important:

• Prep them first: Wash and chop your scallions into your desired size before freezing. Spread them out in a single layer on a baking sheet so they freeze individually. This will prevent them from clumping together later.
• Transfer to a freezer bag: After they’re frozen, transfer them to an airtight container or a zip-top freezer bag. Make sure to squeeze out all the air to prevent freezer burn.
• Use them within 3 months: While freezing helps preserve them, it’s best to use them within 2–3 months for the best flavor. When you’re ready to use them, you can just toss them straight into soups or stir-fries from the freezer—no need to thaw.

5. Wrap in a Damp Paper Towel

If you’re short on fridge space but still want to extend their shelf life:

• Wrap in a paper towel: Dampen a paper towel (not soaking wet, just slightly moist) and wrap it around the white and green parts of the scallions. This keeps moisture in, which helps them stay fresh longer, but prevents them from getting soggy or rotting.
• Store in a plastic bag: After wrapping them, place the scallions in a plastic bag or airtight container. Store this in your fridge’s crisper drawer.
• Check every few days: Be sure to check every few days and replace the paper towel if it starts to get too wet or dries out. This method can extend their life to about a week.

6. Avoid Overcrowding

No matter how you store them, make sure not to overcrowd the scallions. Whether they’re in a jar, a bag, or a crisper drawer, air circulation is important to keep them from getting too moist, which can lead to rot. If they’re crammed too tightly, moisture can build up and cause them to turn soft or slimy more quickly.

By following one of these methods, you can enjoy fresh scallions for much longer. Whether you prefer to regrow them or just keep them fresh for the week, taking care of them properly will make sure you always have them when you need them.

Frequently Asked Questions (FAQs) About Scallions