Is Green Onion Keto?

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Green Onion sticker illustration
KETO VERDICTYES

Green onions are excellent for keto with only ~4.7g net carbs per 100g. Also known as scallions, they deliver mild onion flavor with less carb impact than regular onions—especially the green tops—making them a perfect garnish and flavor booster for keto meals.

Green onions are excellent for keto with only ~4.7g net carbs per 100g. Also known as scallions, they deliver mild onion flavor with less carb impact than regular onions—especially the green tops—making them a perfect garnish and flavor booster for keto meals.

  • Net carbs (100g)4.7g
  • Protein (100g)1.8g
  • Fat (100g)0.2g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
4.7g
Total Carbs
7.3g
Fiber
2.6g
Protein
1.8g
Fat
0.2g
Calories
32

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low net carbs: About 4.7g per 100g—much lower than regular onions
  • Used as garnish: Typical 5–10g portions add only ~0.2–0.5g net carbs
  • Green tops lower: The green parts tend to have fewer carbs than the white bulbs
  • Mild flavor: Provides onion taste without the sharp bite or high carbs
  • Raw-friendly: Often used fresh, preserving vitamins and phytonutrients
  • Versatile: Great in Asian dishes, omelets, salads, soups, and as a finishing touch

HEALTH BENEFITS

  • Rich in vitamin K to support bone health and normal clotting
  • Good source of vitamin C for immune support and collagen formation
  • Provides vitamin A (as carotenoids) for eye and immune health
  • Supplies folate important for cell growth
  • Contains antioxidants (e.g., quercetin) that combat oxidative stress
  • Sulfur compounds may support heart health and beneficial detox enzymes

PREPARATION SUGGESTIONS

FRESH GARNISH

Slice thin and sprinkle over eggs, soups, tacos, or salads for color, crunch, and mild onion flavor.

STIR-FRY ADDITION

Cut into 1-inch pieces and add in the last minute of cooking stir-fries so they stay crisp and bright.

OMELET FILLING

Chop and fold into omelets or scrambled eggs with cheese for a classic breakfast.

GRILLED

Brush whole scallions with oil and grill 2–3 minutes until lightly charred; serve as a side or chop for toppings.

SCALLION OIL

Gently warm chopped scallions in neutral oil until fragrant; drizzle over proteins or vegetables.

COMPOUND BUTTER

Mix finely chopped green onions into softened butter with salt; melt over steaks, seafood, or vegetables.

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