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.
Available: all year
Refrigerate in paper bags in the crisper.
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.
Spring onions are a source of folate. Flavonoids, carotenoids and some sulphur compounds are the phytonutrients found in spring onions.
|Serving size: 1 spring onion = 25g|
|Average Quantity||% Daily Intake per serve||Average Quantity|
|per serving||per 100g|
|Fat, total (g)||0.1||0%||0.2|
|- saturated (g)||0.01||0%||0.03|
|Available carbohydrate (g)||0.7||0%||2.8|
|- sugars (g)||0.7||1%||2.8|
|Dietary Fibre (g)||0.6||2.5|
|Folate (µg)||22||11% RDI*||88||A source of folate|
|Niacin (mg)||0.1||1% RDI*||0.5|
|Riboflavin (mg)||0.02||1% RDI*||0.09|
|Vitamin A Equiv. (µg)||1||0% RDI*||6|
|Vitamin B6 (mg)||0.02||1% RDI*||0.09|
|Vitamin C (mg)||3||7% RDI*||11|
|Calcium (mg)||17||2% RDI*||66|
|Iron (mg)||0.1||1% RDI*||0.6|
|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: FOODfiles 2018|
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.