Calories in Chives: Nutrition Facts & Serving Sizes
Per 1 tbsp chopped (3g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Chives contain just 30 calories per 100g with 3.3g of protein, 4.4g of carbs, and 0.7g of fat. A teaspoon of chopped chives (1g) has essentially zero calories, and a tablespoon (3g) contains less than 1 calorie. This makes chives a completely calorie-free garnish and flavor addition. The micronutrient profile is surprisingly strong for such a low-calorie herb: vitamin K is exceptional at 212.7mcg per 100g (177% daily value), vitamin C is solid at 58.1mg per 100g, and vitamin A comes in at 218mcg RAE per 100g. Folate reaches 105mcg per 100g. Chives belong to the allium family (onions, garlic) and carry similar sulfur-containing compounds linked to cardiovascular benefits.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp chopped (1g) | 0.3 | 0g | 0g | 0g | 0g |
| 1 tbsp chopped (3g) | 0.9 | 0.1g | 0.1g | 0g | 0.1g |
| 100g | 30 | 3.3g | 4.4g | 0.7g | 2.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 30 | 2% |
| Protein | 3.3g | 7% |
| Total Fat | 0.7g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 4.4g | 2% |
| Dietary Fiber | 2.5g | 9% |
| Sugars | 1.9g | 4% |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 92mg | 7% |
| Iron | 1.6mg | 9% |
| Potassium | 296mg | 6% |
| Vitamin A | 218mcg | 24% |
| Vitamin C | 58.1mg | 65% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 42mg | 10% |
| Phosphorus | 58mg | 5% |
| Zinc | 0.6mg | 5% |
| Selenium | 0.9mcg | 2% |
| Folate | 105mcg | 26% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chives
Chives deliver a surprisingly potent micronutrient package for a food that contributes essentially no calories. The vitamin K content at 212.7mcg per 100g is the standout, providing more than the full daily recommended intake in just a 100g serving. Vitamin K is critical for blood clotting, bone metabolism, and arterial health. Regular consumption of vitamin K-rich foods like chives, parsley, and leafy greens is associated with better bone density outcomes.
Vitamin C at 58.1mg per 100g supports collagen synthesis (important for joint and connective tissue health during heavy lifting), immune function, and iron absorption. Pairing chives with iron-rich foods like eggs or lean beef can improve non-heme iron absorption, which is beneficial for anyone training hard.
Chives contain quercetin and other flavonoids, plant compounds with antioxidant and anti-inflammatory properties. These are the same type of compounds found in onions and garlic, and they support cardiovascular health by protecting LDL cholesterol from oxidative damage.
For practical use, chives are a zero-calorie way to add flavor to scrambled eggs, baked potatoes, cottage cheese, Greek yogurt, or any protein-based dish. They are a simple upgrade that adds micronutrients without touching your calorie budget, making them ideal for anyone tracking macros on a cut.
Dietary Considerations
Chives are naturally vegan, vegetarian, gluten-free, dairy-free, keto-friendly, paleo, and Whole30 compliant. They are essentially free foods from a calorie-tracking perspective. For weight loss, chives add flavor without any calorie cost. Sodium is nearly zero at 3mg per 100g. There are no notable dietary contraindications, though people on blood-thinning medications should maintain consistent vitamin K intake rather than dramatically increasing it, as chives are high in this nutrient.
Daily Intake (100g)
100g of chives provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chives?
Chives have 30 calories per 100g. At typical use as a garnish, a teaspoon (1g) has less than 0.5 calories and a tablespoon (3g) has less than 1 calorie. They are essentially calorie-free in practice.
Is chives good for weight loss?
Yes. Chives are virtually calorie-free and add flavor to food without any calorie cost. They can help make low-calorie dishes more satisfying and enjoyable, which supports dietary adherence on a cut. Use them freely on eggs, lean proteins, and salads.
How much protein in chives?
Chives have 3.3g of protein per 100g. At a tablespoon serving (3g), the protein contribution is negligible at 0.1g. Chives are a herb used for flavor and micronutrients, not as a protein source.
What vitamins are in chives?
Chives are particularly high in vitamin K at 212.7mcg per 100g (177% daily value), vitamin C at 58.1mg per 100g, and vitamin A at 218mcg per 100g. They also provide 105mcg of folate per 100g. For a low-calorie garnish, the micronutrient density is exceptional.
Are chives and green onions the same?
No, though they look similar. Chives are thinner, more delicate, and have a milder onion-garlic flavor. Green onions (scallions) have a white bulb end and a stronger flavor. They can often be substituted for each other, but chives are typically used as a garnish while green onions are used as an ingredient in cooking.
Are chives keto-friendly?
Yes. Chives have only 4.4g of carbs per 100g, and at a tablespoon (3g), the carbs are essentially zero. They are completely compatible with a ketogenic diet and pair perfectly with high-fat, zero-carb keto staples like eggs, bacon, and sour cream.
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