Calories in Shallots: Nutrition Facts & Serving Sizes
Per 1 tbsp chopped (10g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A tablespoon of chopped shallots (10g) contains just 7.2 calories, making them a virtually calorie-free way to add flavor to meals. Per 100g, shallots provide 72 calories with 16.8g of carbs, 2.5g of protein, and 0.1g of fat. The carbohydrates include 7.9g of natural sugars per 100g, which is what gives shallots their slightly sweeter, milder flavor compared to regular onions. Shallots contain 334mg of potassium per 100g, contributing to daily electrolyte needs. Vitamin C is present at 8mg per 100g, and folate at 34mcg per 100g supports cell health. Shallots also provide 3.2g of fiber per 100g. Like other alliums (onions, garlic, leeks), shallots contain organosulfur compounds that are associated with antioxidant and anti-inflammatory activity. They are used primarily as a cooking ingredient rather than eaten in large amounts, so their contribution to daily calories is minimal.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp chopped (10g) | 7.2 | 0.3g | 1.7g | 0g | 0.3g |
| 100g | 72 | 2.5g | 16.8g | 0.1g | 3.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 72 | 4% |
| Protein | 2.5g | 5% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 16.8g | 6% |
| Dietary Fiber | 3.2g | 11% |
| Sugars | 7.9g | 16% |
| Sodium | 12mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 37mg | 3% |
| Iron | 1.2mg | 7% |
| Potassium | 334mg | 7% |
| Vitamin C | 8mg | 9% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 21mg | 5% |
| Phosphorus | 60mg | 5% |
| Zinc | 0.4mg | 4% |
| Selenium | 1.2mcg | 2% |
| Folate | 34mcg | 9% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 0.2mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Shallots
Shallots belong to the allium family alongside onions, garlic, and leeks. Like other alliums, shallots contain organosulfur compounds (including quercetin and allicin) that have antioxidant and anti-inflammatory properties. These compounds have been studied for potential benefits to cardiovascular health and immune function. Shallots actually contain higher concentrations of these antioxidant flavonoids than common onions.
The 334mg of potassium per 100g helps maintain fluid balance, muscle contraction, and blood pressure regulation. People who sweat heavily during training benefit from potassium-rich foods to replace electrolytes. The 3.2g of fiber per 100g supports digestive health and helps with satiety, though shallots are typically eaten in small amounts.
Shallots have a lower glycemic impact than regular onions due to their fructan and fiber content, meaning they release sugar more slowly into the bloodstream. For anyone managing blood sugar or following a lower-carb diet, shallots are a flavorful addition to cooking without significant glycemic impact at typical serving sizes. They are used widely in French cuisine and Asian cooking as a base for sauces, dressings, and stir-fries.
Dietary Considerations
Shallots are naturally gluten-free, vegan, and low-carb at 1.7g of carbs per tablespoon, making them keto-friendly. They are excellent for weight loss since they add significant flavor with virtually no calories. Shallots contain FODMAPs (fructans), which can cause digestive discomfort for people with IBS or FODMAP sensitivities. Cooking shallots reduces but does not eliminate FODMAP content.
Daily Intake (100g)
100g of shallot provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a shallot?
One tablespoon of chopped shallots (10g) has about 7.2 calories. Per 100g, shallots contain 72 calories. They are very low in calories, making them a guilt-free flavoring ingredient.
Are shallots good for weight loss?
Yes, shallots are excellent for weight loss. At 7.2 calories per tablespoon, they add almost no calories while significantly enhancing the flavor of meals. Better-tasting diet food is easier to stick to.
How much protein in shallots?
Shallots contain 2.5g of protein per 100g. A tablespoon (10g) provides only 0.25g. Shallots are not a protein source and are best used as a flavoring ingredient.
What is the difference between shallots and onions?
Shallots are smaller, sweeter, and milder than regular onions. They contain more natural sugar (7.9g vs about 4.7g per 100g for onions) and a more complex, garlic-like flavor. Shallots also tend to have a higher concentration of antioxidant flavonoids than regular onions.
Are shallots keto-friendly?
Yes, shallots are keto-friendly in typical cooking amounts. A tablespoon has only 1.7g of carbs. Even if you use two or three tablespoons, the carb count remains low and fits within ketogenic macros.
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