Is green onions keto friendly?

Quick Answer

Yes, green onions are considered keto-friendly. Green onions, also known as scallions or spring onions, are very low in carbohydrates and calories, making them an excellent addition to a ketogenic diet. One cup of chopped green onions contains around 5 grams of net carbs. This falls within the recommended daily carb intake on a keto diet, which is usually below 50 grams per day. Green onions can provide flavor and nutrients without significantly impacting ketosis. They are a versatile ingredient that can be added to many keto-approved recipes.

What Are Green Onions?

Green onions, also referred to as scallions or spring onions, are young onions that are harvested before the bulb has fully developed. The green stalks and slender white bulbs are eaten raw or cooked.

While regular onions are grown for their large bulbs, green onions are specifically grown for their tender green stems, leaves, and tiny not-yet-developed white bulbs.

The scientific name for green onions is Allium fistulosum. They belong to the same allium family as regular bulbing onions, garlic, shallots, leeks, and chives.

Green onions have long, green, hollow stalks that extend from the small white bulb. The entire green onion is edible – both the green stalks and the white bulbs.

They have a mild, sweet, and oniony flavor that is much more subtle than regular yellow or white onions. The green tops tend to taste more grassy and herbaceous, while the white portions have a hint of spiciness.

Green onions are in season during spring and into early summer, but they are available year-round in grocery stores. They can be used raw or cooked in many types of cuisine. Popular uses for green onions include garnishes, salads, salsas, stir fries, omelets, and more.

Nutrition Facts

Here are the nutrition facts for 1 cup (chopped) of raw green onions (25):

– Calories: 32
– Fat: 0 g
– Carbohydrates: 7 g
– Fiber: 1.2 g
– Sugar: 3 g
– Protein: 2 g

Green onions are very low in calories and fat. Their carbohydrate content comes mostly from natural sugars and fiber.

They contain vitamin K, vitamin C, vitamin B6, folate, calcium, iron, and potassium. Green onions have antioxidant and anti-inflammatory effects.

Are Green Onions Keto?

Green onions can fit into a ketogenic diet because they are relatively low in net carbs.

Keto dieters aim to restrict their net carb intake to 20-50 grams per day in order to achieve and maintain ketosis. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar or ketone levels.

One cup of chopped green onions contains around:

– 7 grams total carbs
– 1.2 grams fiber
– 5.8 grams net carbs

So the net carb count for a typical serving of green onions is quite low. When eaten in moderation, green onions should not significantly impact ketosis or take you over your daily carb limit.

Some key points about green onions and keto:

– They can add flavor and nutrients without too many carbs.
– Stick to 1-2 servings per day to limit carb intake.
– Measure portions and track net carbs to meet your daily goals.
– Avoid going overboard, as carbs can add up quickly.
– Balance green onions with lower carb veggies for optimal keto eating.

As long as you pay attention to portion sizes and incorporate them into your daily carb allowance, green onions can be a tasty low-carb ingredient.

Benefits of Green Onions on Keto

Adding green onions to your keto diet provides several benefits:

Low in Carbs

Green onions are lower in net carbs than regular onions. One cup of chopped onions has around 9 grams of net carbs (1), which is much higher than green onions.

On keto, every carb counts, so choosing lower carb options whenever possible is key. Green onions allow you to add flavor without using up your precious carb allowance.

Provide Nutrients

Green onions contain a variety of important nutrients on a low carb diet, including:

– Vitamin K – An essential nutrient that plays a role in bone and heart health. Also important for blood clotting. Hard to obtain in low carb diets.

– Vitamin C – Boosts immune function and provides antioxidant effects.

– Vitamin B6 – Supports metabolism, brain function, and nerve health.

– Iron – Needed for oxygen transport in red blood cells.

– Potassium – Important electrolyte that can be depleted on keto due to diuretic effects.

– Calcium – Vital for bone health, muscle function, and nerve signaling.

The nutrient diversity in just one serving of green onions can help fill nutritional gaps when following a keto diet.

Provide Fiber

Green onions contain 1.2 grams of fiber per cup chopped (2).

Fiber is important on keto for digestive health, stabilizing blood sugar, and promoting feelings of fullness after meals. It also feeds the healthy gut microbiome.

Since keto diets eliminate most high fiber foods like whole grains, obtaining adequate fiber from low carb veggies like green onions is essential.

Add Flavor

Green onions have a light onion flavor that adds taste without overpowering. They can provide a flavor boost to all types of keto foods:

– Salads
– Egg dishes
– Meat and poultry
– Seafood
– Soups and stews
– Dips and sauces
– Tacos and fajitas
– Stir fries

Try using them as a garnish or mix into main dishes and sides. The possibilities are endless with green onions!

Using Green Onions on Keto

Here are some tips for using green onions on a ketogenic diet:

– Use sparingly – 1-2 servings per day max due to carb content.

– Chop greens and whites separately – The green tops have a grassier flavor while the whites are spicier.

– Add raw – Sprinkle raw over finished dishes for a fresh burst of flavor.

– Cook briefly – High heat can mellow their flavor. Sauté just until softened and bright green.

– Combine with fats – Saute in butter, olive oil, or bacon grease to balance their carbs.

– Substitute for onions – Use in place of onions in recipes for a lower carb option.

– Garnish plates – Add visual appeal and crunch by scattering over meals before serving.

– Include in omelets – Dice and add to egg mixture before cooking omelet.

– Top burgers – Fresh flavors pair well with basic burger and bun replacements.

– Toss into salads – Mince and mix into green leafy and other low carb salads.

– Make pesto – Blend greens into keto pesto for a flavorful sauce.

– Pickle greens – Quick-pickle chopped greens in vinegar and spices.

With some creativity, green onions can fit into just about any keto meal!

Keto Recipes with Green Onions

Here are some tasty keto recipes featuring green onions:

Breakfast Recipes

– Green Onion and Mushroom Frittata
– Bacon, Leek and Green Onion Quiche
– Green Onion Egg Muffins
– Lox and Cream Cheese Stuffed Avocado with Green Onion

Side Dishes

– Green Onion Mashed Cauliflower
– Green Onion Cauliflower Rice
– Roasted Radishes with Green Onions and Bacon
– Sauteed Green Beans with Green Onions

Main Dishes

– Green Onion Beef and Broccoli Stir Fry
– Salmon Patties with Green Onion Aioli
– Seared Scallops with Green Onion Gremolata
– Green Onion Pork Chops


– Green Onion Egg Salad
– Bone Broth Chicken Soup with Green Onion
– Green Onion Tuna Salad
– Greek Salad with Green Onion Dressing

Condiments and Sauces

– Green Onion Compound Butter
– Green Onion Mayo
– Green Onion Pesto
– Green Onion Dip

Don’t be afraid to get creative with green onions on keto! They add flavor and freshness to so many dishes.

Potential Downsides of Green Onions on Keto

While green onions are certainly low carb, there are a few potential downsides to keep in mind:

– Carb content can add up quickly if overeaten. Stick to 1-2 servings per day.

– They are higher in carbs than lower carb vegetables like leafy greens, asparagus, zucchini, etc. Balance with lower carb options.

– Their mild taste can trigger cravings for sweeter or more pungent flavors.

– Some people may experience digestive upset from onions. Start slowly and see how your body reacts.

– Onions and onion family vegetables contain fructans, which are FODMAPs. These fermentable carbs can exacerbate IBS symptoms in some people following a low FODMAP keto diet. Monitor your response.

So while green onions can be part of a keto diet, pay attention to serving sizes, balance with lower carb foods, and watch your individual tolerance.

Frequently Asked Questions

Are green onions the same as scallions?

Yes, green onions and scallions refer to the same vegetable. They are also known as spring onions. All three terms refer to young onions harvested before the bulb has fully formed.

Can you eat green onions on keto?

Yes, green onions can be included in a keto diet in moderation. Enjoy 1-2 servings per day and account for the net carbs within your daily totals. Combine with lower carb veggies and healthy fats.

Are green onions high in carbs?

Green onions are lower in carbs than regular onions but higher in carbs than some other keto-friendly vegetables. One cup contains about 5.8 net grams of carbs.

Are green onions OK for keto?

Green onions can be part of a well-formulated keto diet. Stick to 1-2 servings daily, watch portions, and balance with lower carb options to stay within your carb limit. Monitor your individual response.

Can you substitute green onions for onions on keto?

Yes, green onions make an excellent lower carb substitute for regular onions on the keto diet. Use them in place of onions in recipes for fewer net carbs.

The Bottom Line

Green onions provide a flavor boost and nutrients on keto without significant carb content. Enjoy them in moderation along with a variety of low carb vegetables to meet your macros.

Use green onions to add a punch of flavor to your favorite keto recipes. Just be mindful of portions and balance with lower carb options. Account for the net carbs in your daily tally.

When used properly, green onions can be a tasty addition to the keto pantry!

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