It’s crisp, green and criminally underrated.
While trendy superfoods like kale and avocado often steal the spotlight, there’s a low-calorie veggie you’ve probably been overlooking that delivers as much flavor as it does health benefits.
Just don’t forget the breath mints when you hit the grocery store to stock up.
What are spring onions?
Think of them as scallions’ older, slightly bolder cousins. While they’re often used — and mistaken — for one another, the key difference is the small bulb at the base of a spring onion, according to The Kitchn.
They are sweeter and milder than regular onions, yet their green stalks deliver more intense flavor than scallions. Spring onions are widely used across the globe as garnishes, flavor enhancers and even as a central ingredient in numerous dishes, particularly in East Asian cuisines.
And while they can make you cry, they won’t be as brutal as regular onions. That’s because spring onions contain lower levels of the enzymes and sulfur compounds that trigger those eye-burning tears when chopped.
What are the health benefits of spring onions?
Spring onions belong to the allium family — the same pungent plant group that includes garlic, leeks, shallots and chives.
“Allium vegetables contain antioxidants that have been shown to help immune health and prevent inflammation and various diseases like cancer and heart disease,” Jessica Levinson, a registered dietician and culinary nutrition expert, told Prevention.
Researchers aren’t entirely sure how it works, but one compound seems to stand out: allicin, the same substance that gives alliums their pungent flavor. Studies suggest it may help prevent cells from turning cancerous or slow the spread of tumors.
Other antioxidants found in spring onions, including flavonoids and polyphenols, work to neutralize free radicals. These unstable molecules can damage cells, speed up aging and raise the risk of chronic diseases, according to WebMD.
Their high fiber content doesn’t hurt either. One cup of chopped scallions contains roughly 10% of your daily recommended intake.
That can help lower cholesterol levels, regulate blood sugar, improve digestion and even support weight management by keeping you fuller longer.
But fiber isn’t the only thing spring onions have in spades. They’re also loaded with vitamin K, which plays a crucial role in bone health and may help ward off osteoporosis.
You’ll also find plenty of vitamin A and plant compounds like carotene, lutein, and zeaxanthin, all known for supporting eye health and protecting against vision issues like age-related macular degeneration and cataracts.
Add in a healthy dose of vitamin C and quercetin — both powerful immune-boosters — and you’ve got yourself a tiny, plant powerhouse that may even help kill bacteria, fungi and viruses.
For these reasons, it’s easy to see why onions have been used in traditional medicine for centuries to fight colds, flus, stomach issues and other ailments.
Of course, you’ll only only reap the full benefits if you eat them regularly — and no, sprinkling a few on a baked potato doesn’t count.
Are there any risks to eating spring onions?
Besides the breath issue, there are a few things to keep in mind.
If you’re among the 10–15% of Americans with irritable bowel syndrome (IBS), onions — including spring onions — could aggravate your symptoms, according to Healthline.
They may also trigger heartburn in people with gastroesophageal reflux disease, and in rare cases, they can cause allergic reactions.
Symptoms include rash, mouth tingling, facial swelling, stomach pain or vomiting. In severe cases, spring onion allergies can lead to anaphylaxis, a life-threatening condition that requires immediate medical attention, per WebMD.
More commonly, people experience an intolerance to alliums, which can cause bloating, gas and stomach cramps — usually if consumed in large amounts.
One more thing: they may interfere with certain medications.
Spring onions have a mild anticoagulant effect, which can prevent blood clots — a good thing unless you’re on blood thinners like warfarin. In those cases, research suggests that eating too many could increase your risk of bleeding.
