Shallots are small, mild alliums with a flavour between onion and garlic. They are richer in quercetin and sulphur compounds than common onions, and provide prebiotic fibres and small amounts of vitamin C.
Eat raw and finely chopped in dressings to keep quercetin and vitamin C; brief cooking softens flavour without major losses.
Where Shallots, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 180 mg | 9% | |
| Phosphorus | 50.0 mg | 7% | |
| Chloride | 25.0 mg | 3% | |
| Calcium | 24.0 mg | 3% | |
| Folate | 17.0 µg | 9% | |
| Vitamin C | 13.0 mg | 16% | |
| Magnesium | 4.00 mg | 1% | |
| Niacin equivalents (NE) | 1.00 mg | 6% | |
| Selenium | 1.00 µg | 2% | |
| Iron | 0.800 mg | 6% | |
| Niacin (B3) | 0.600 mg | 4% | |
| Zinc | 0.400 mg | 4% | |
| Vitamin E (alpha-TE) | 0.310 mg | 3% | |
| Vitamin B6 | 0.200 mg | 14% | |
| Pantothenic Acid (B5) | 0.110 mg | 2% | |
| Manganese | 0.100 mg | 5% | |
| Riboflavin (B2) | 0.060 mg | 4% | |
| Copper | 0.050 mg | 5% | |
| Thiamin (B1) | 0.040 mg | 4% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 3.00 µg | 2% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Glucose (dextrose) | 1.20 g | — | |
| Sucrose | 1.10 g | — | |
| Fructose | 1.00 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Biotin (Vitamin B7) | 0.900 µg | 2% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →