Scallions: Nutrition Facts and Health Benefits

Scallions, also known as green onions or Allium fistulosum, are a culinary favorite that bring both flavor and nutrition to dishes around the globe. While often valued for their gentle bite and vibrant color, scallions are also packed with an impressive array of nutrients and bioactive compounds. Whether enjoyed fresh, cooked, or as microgreens, their nutritional profile and health-promoting properties make them a smart addition to any diet. In this article, we’ll explore the latest science-backed facts on scallion nutrition and delve into the evidence for their health benefits.

Scallions Nutrition Facts

Scallions are more than just a garnish or an aromatic base for recipes—they're a powerhouse of essential vitamins, minerals, antioxidants, and bioactive compounds. With increasing interest in plant-based diets and functional foods, understanding what scallions offer can help you make more informed choices in the kitchen and for your health.

Below is a summary table highlighting key nutritional components found in scallions, based on current research.

Table 1: Key Nutritional Components of Scallions

Vitamins and Antioxidants

Scallions are especially rich in antioxidant vitamins such as vitamin C and A, as well as various flavonoids. These compounds play a crucial role in neutralizing harmful free radicals in the body, supporting immune function, and contributing to overall cellular health. Notably, the antioxidant capacity of scallions can be influenced by their growing conditions. While higher CO₂ levels in growth environments may reduce antioxidant density, increasing light intensity can enhance the synthesis of these beneficial compounds 9.

Furthermore, selenium biofortification—a process where plants are grown in selenium-rich conditions—can dramatically increase both the mineral and antioxidant content of scallions. For instance, selenium enrichment increased the antioxidant capacity of scallion microgreens by over 150%, as well as boosting phenolic compounds, which are known for their potent free-radical scavenging abilities 10.

Minerals and Trace Elements

Scallions are an excellent source of essential minerals, including potassium, phosphorus, calcium, magnesium, and, notably, selenium when biofortified. Selenium is vital for thyroid function, DNA synthesis, and protecting the body from oxidative damage and infection. In studies, selenium-enriched scallions not only contained up to 507 times more selenium but also showed increases in other minerals relevant to human health 10. These micronutrients are critical for maintaining electrolyte balance, bone health, and various metabolic functions.

Polyphenols and Phytochemicals

Polyphenols are bioactive plant compounds that provide anti-inflammatory and antioxidant effects. Scallions naturally contain a range of polyphenols, and their levels can be significantly enhanced through cultivation strategies like selenium biofortification. This translates to greater potential benefits for reducing inflammation and supporting overall health 10.

Dietary Fiber and Calories

Scallions provide a modest amount of dietary fiber, which supports digestive function and helps regulate blood sugar levels. Their low calorie content (about 32 kcal per 100 grams) makes them an ideal choice for those seeking nutrient-dense foods without high energy intake 9 10.

Scallions Health Benefits

More than just flavor enhancers, scallions offer a variety of health benefits—many of which are supported by both traditional use and modern scientific research. From their antioxidant and antimicrobial actions to potential roles in cancer prevention and supporting overall wellness, scallions stand out as a functional food.

Here's a concise overview of the main health benefits of scallions, as demonstrated in research studies.

Table 2: Summary of Evidence-Based Health Benefits of Scallions

Antioxidant Properties

Scallions exhibit strong antioxidant activity, attributed to their vitamins (such as C and A), polyphenols, and specific bioactive compounds. Studies using both extracts and oils from scallions have shown significant delay in lipid oxidation, a process linked to cell damage and aging. This antioxidant effect is dose-dependent and can be further enhanced through selenium enrichment, which not only increases selenium content but also boosts overall antioxidant capacity and phenolic content 6 8 9 10.

• In vitro studies demonstrate that scallion extracts protect biological membranes from oxidative damage.
• Biofortified scallions show up to 152% increase in antioxidant activity compared to controls 10.

Antibacterial Effects

The oils and extracts from scallions have been found to possess broad-spectrum antibacterial properties. They are capable of inhibiting the growth of several harmful bacteria, including both foodborne pathogens (like Salmonella and E. coli) and hospital-acquired bacteria (like MRSA and Pseudomonas aeruginosa). This suggests scallions could help improve food safety and potentially support the immune system in fighting infections 6.

• Dose-dependent inhibition: Higher concentrations of scallion oil/extract result in stronger antibacterial effects.
• Application: Could be used in food preservation or as a natural antimicrobial agent.

Anti-Cancer Potential

Emerging research suggests scallions may offer chemopreventive benefits, particularly against colorectal cancer. In mouse models, dietary scallion extracts suppressed tumor growth and improved survival rates. Mechanistically, scallion compounds inhibited key inflammatory and proliferation markers associated with cancer development, such as COX-2, iNOS, VEGF, and MMP-9 7.

• Tumor suppression: Scallion extract reduced tumor size and growth in experimental models.
• Molecular action: Downregulation of inflammation, proliferation, and angiogenesis pathways.

Cardiovascular Benefits

While most cardiovascular research focuses on other Allium species, similar mechanisms are likely relevant for scallions. Their content of polyunsaturated fats, fiber, antioxidants, and low atherogenicity/thrombogenicity indices (as seen in related studies of Allium and scallop species) support heart health by:

• Reducing cholesterol and oxidative stress
• Lowering indices linked to arterial plaque formation 2 5

Immune Support

Scallions are a notable source of immune-boosting nutrients, including vitamins C and A, selenium, and polyphenols. These nutrients enhance immune cell function, protect against oxidative stress, and may help the body better resist infections and illness 9 10.

Mineral Enrichment

With their rich mineral content—especially when biofortified—scallions can contribute significantly to your daily requirements for selenium, potassium, phosphorus, magnesium, and more. These minerals play roles in:

• Enzyme function
• Nerve signaling
• Bone health
• DNA protection 10

Conclusion

Scallions are much more than a kitchen staple—they're a nutrient-dense, functional food with a wide range of health benefits backed by scientific research. By including scallions in your diet, you can enjoy both their fresh flavor and their powerful health-promoting properties.

Key Takeaways:

• Rich in Nutrients: Scallions provide vitamins C and A, minerals, fiber, and powerful antioxidants 9 10.
• Antioxidant Power: They help neutralize free radicals, supporting cell health and reducing inflammation 6 8 9 10.
• Antibacterial Effects: Scallion oils can inhibit several harmful bacteria, enhancing food safety and potentially aiding immunity 6.
• Potential Cancer Prevention: Research shows scallion extracts suppress tumor growth and reduce cancer-related inflammation 7.
• Supports Heart and Immune Health: The combination of polyunsaturated fats, fiber, and micronutrients contribute to cardiovascular and immune system function 2 5 9 10.
• Mineral Source: Especially when biofortified, scallions can be an excellent source of essential minerals, including selenium 10.

By making scallions a regular part of your meals, you’re not just adding flavor—you’re investing in your health!