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.

Availability

All year.

Store

Refrigerate in plastic 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.

Suggested cooking method

Stir fry.

Nutrition

Spring onions are a source of folate. Flavonoids, carotenoids and some sulphur compounds are the phytonutrients found in spring onions.

Nutrition table

SPRING ONIONS Raw      
Nutrition Information        
Serving size: 1 spring onion = 25g      
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100g  
Energy (kJ/Cal) 27/0.6 0% 107/26  
Protein (g) 0.5 1% 1.9  
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  
Sodium (mg) 0.3 0% 1.2  
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  
Potassium (mg) 50   200  
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        

Retailing

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.

Recipes

Crispy lettuce cups
Crispy lettuce cups

Fill crisp iceberg lettuce with this seasonal vegetable and mince filling for a nutritious alternative to sandwiches or a wrap. Watch the video on how to... View Recipe

Artichoke rice salad
Artichoke rice salad

Artichokes are a delicious addition to spring salads, enjoy the leaves with a dipping sauce and save the heart to add to salads. View Recipe

Capsicum and barley salad
Capsicum and barley salad

Adding capsicum and spring onion to cooked barley makes a hearty salad. View Recipe

View more Recipes

Images

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