Nutrition for Shallot

Calories, Protein, Vitamins and More

image of shallot source

Shallot Nutrition Summary

One tablespoon of shallot (10 grams or 0.35 oz) contains 7 calories and 0.3 grams of protein. Shallot consist of 80% water, 17% carbohydrates, 3% protein, and less than 1% of total fat.

Shallot is an excellent source of a few nutrients, including potassium.

In one tablespoon of shallot:

  • Calories: 7
  • Protein: 0.3 g
  • Sugar: 0.8 g
  • Dietary fiber: 0.3 g
  • Sodium: 1.2 mg
There is no significant amounts of total fat, saturated fat or cholesterol in shallot.

See the Shallot Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Shallots, raw.

Calories in Shallot

Shallot has 7 calories per tablespoon or 70 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

85% of calories in shallot are from carbohydrates and 15% of calories are from protein.

Calories from Carbs

The majority, or 85% of the calories in shallot are from carbohydrates. The carbs in shallot are mostly in the form of dietary fiber and sugar (27% and 73%). An excellent high-fiber food, a single tablespoon of shallot contains 1% of recommended daily values or 0.3 grams of dietary fiber.

  • Dietary fiber: 0.3 g
  • Sugar: 0.8 g
There is no significant amounts of starch in shallot.

Calories from Fat

Shallot does not contain a significant amount of calories from fat (less than 1%). Shallot is very low in total fat, with <0.1 grams per tablespoon. Most of the fat in shallot are healthier unsaturated fats.

Shallot is cholesterol free and trans-fat free.

  • Total fat: < 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat, monounsaturated fat or polyunsaturated fat in shallot.

Calories Similar to Shallot

Some other vegetables with similar calories to shallot by weight:

Protein in Shallot

A single tablespoon of Shallot contains 0.3 grams of protein. Although shallot is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.25 g
  • Tryptophan: < 0.1 g
  • Threonine: 0.01 g
  • Isoleucine: 0.01 g
  • Leucine: 0.01 g
  • Lysine: 0.01 g
  • Methionine: < 0.1 g
  • Phenylalanine: 0.01 g
  • Valine: 0.01 g
  • Histidine: < 0.1 g

Protein Similar to Shallot

Some other vegetables with similar amounts of protein to shallot by weight:

Vitamins and Minerals in Shallot

An good source of nutrients, shallot contains abundant amounts of potassium. A single tablespoon of shallot contains 33.4 milligrams of potassium.

Vitamins in shallot (1 tbsp):
  • Vitamin a: 0.1 ug
  • Thiamin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 0.8 mg
  • Folate: 3.4 ug
  • Vitamin k: 0.1 ug
Minerals in shallot (1 tbsp):
  • Calcium: 3.7 mg
  • Potassium: 33.4 mg
  • Iron: 0.1 mg
  • Magnesium: 2.1 mg
  • Zinc: < 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 6 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 1.1 mg
There is no significant amounts of riboflavin, pantothenic acid, vitamin e or vitamin b12 in shallot.

Similar to Shallot for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to shallot:

Shallot Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Shallot in Cooking

Shallot is in the top 25 most popular ingredients for recipes. Shallot can be consumed raw and is often chopped, minced, sliced or peeled before cooking or serving. Most recipes call for one or two shallots.

Friends and Relatives of Shallot

Foods commonly cooked with shallot: Other similar relatives:

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