Spring onion recipes

Spring onions

Spring onions belong to the onion family and in some countries they are known as scallions, bunching or green onions. They are harvested when young and before the white bulb has time to form properly and are tender and mild with a long white slender neck and hollow green tops. Spring onions are milder than onions so can be eaten raw in salads and sandwiches. The green tops can be used like chives, as a garnish or sliced in salads or stir fries.

What to look for

Look for solid white bulbs with white root hairs firmly attached, and crisp, bright green stems.


Refrigerate in plastic bags in the crisper.


Nutrition Information
Serving size: 1 spring onion - 18g
per serving 
% Daily
intake per
per 100g 
Energy (kJ/Cal) 34/8 0.4% 189/45  
Protein (g) 0.2 0.4% 0.9  
Fat, total (g) trace 0% 0.3  
 - saturated (g) trace 0% 0.1  
Carbohydrate (g) 1.5 0.5% 8.5  
 - sugars (g) 1.5 2% 8.3  
Dietary fibre (g) 0.4 1% 2.2  
Sodium (mg) 2 0.1% 13  
Vitamin C (mg) 4.5 11% RDI* 25.0 A source of vitamin C
Folate (µg) 11.5 6% RDI* 64  
Calcium (mg) 25.2 3% RDI* 140  
Vitamin A Equiv. (µg) 17.6 2% RDI* 98  
Niacin (mg) 0.18 2% RDI* 1  
Iron (mg) 0.22 2% RDI* 1.2  
Vitmina B6 (mg) 0.02 1% RDI* 0.1  
Potassium (mg) 41   230  
Riboflavin (mg) trace 0% RDI* trace  

Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014

Compared to regular onions, spring onions are higher in most nutrients except dietary fibre. They contain vitamins C and K, and some vitamin A (beta carotene), iron, calcium, potassium and small amounts of several of the B vitamins. Flavonoids, carotenoids and some sulphur compounds are the phytochemicals found in spring onions.

How to prepare

Trim root end and dark green leaves, wash well, slice thinly or into short lengths.

Ways to eat

The entire onion, including the top, can be sliced and used raw in salads, as a garnish or cooked in stir fries. Spring onions are often used in Oriental cooking. Cut the green tops very finely and use like chives. Spring onions can be used instead of onions in some recipes.

Suggested cooking method

Stir fry.


All year.


Spring onions are highly perishable, so buy in small quantities and aim for a high turnover. Sell in bunches with leaf ends trimmed. Display near salad ingredients. Check displays regularly to remove wilting leaves. Use QR code on labels.

Store at 0ºC with a relative humidity of 90-95%.

Purchase spring onions with the New Zealand GAP logo.

This Recipe was from www.Vegetables.co.nz. Go here for more recipes.



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