Shallots
The chef's refined onion with small cloves and a coppery-pink skin; its flavour is softer and sweeter than ordinary onion, without the sharp sting. It is used in small, gram-sized amounts in dressings and sauces, so its glycemic index has practically no effect and does not apply.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Chop it finely into salad dressings (vinaigrette) or cook it into meat and fish sauces to give your food a refined depth of flavour that means you need less salt.
Best preparation methods
Caramelise sliced shallots gently over low heat in olive oil until soft and golden, without letting them burn, to keep their natural sweetness.
Important Nutritional Note
Shallots are rich in flavonoids and antioxidants that support metabolic balance; cooking with them enriches flavour and fullness with no negative effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (10 g) |
|---|---|---|
| Calories | 72 kcal | 7.2 kcal |
| Protein | 2.5 g | 0.2 g |
| Carbohydrate | 16.8 g | 1.7 g |
| Available carbohydrate | 13.6 g | 1.4 g |
| Fat | 0.1 g | 0 g |
| Dietary fibre | 3.2 g | 0.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 72 kcal per 100 g, ranking 45 of 48 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Shallots good for weight loss?
It can be included in moderation: it contains 3.2 g of fibre per 100 g, which supports fullness, and a 10 g portion gives 7 kcal.
How does Shallots affect blood sugar?
Shallots contains only 13.6 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Shallots?
A typical 10 g portion of Shallots provides about 7 kcal, 0.2 g protein, 1.7 g carbohydrate, 0 g fat and 0.3 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.