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Shallots are small, tapered bulbs with copper or pinkish skin and purple-tinged flesh, and they belong to the same species as the common onion. Cooks reach for them because they taste milder and a little sweeter than a yellow onion, melt easily into sauces and work raw in dressings. USDA data put raw shallots at about 72 calories per 100 grams, with more fiber, potassium and vitamin B6 per gram than onions. This guide covers what shallots are botanically, USDA shallot nutrition per tablespoon and per 100 grams, shallot vs onion in numbers and in the kitchen, a FODMAP note, and how to choose and store them.
Peptide Labs does not sell shallots or shallot products. This article is general nutrition information, not medical advice.
Key Takeaways
- Shallots are Allium cepa var. aggregatum, a variety of the onion species in the Amaryllidaceae family.
- Per 100 grams, raw shallots have more calories, fiber, sugars, potassium and vitamin B6 than raw onions in USDA data.
- A chopped tablespoon of shallot is a small amount: about 7 calories in USDA data.
- Monash University lists onion among fructan-rich vegetables; its public list does not rate shallots separately.
- Shallots keep well in a cool, dry, dark place, like onions.
What are shallots?
Botanically, shallots are Allium cepa var. aggregatum, described in a 2026 plant pathology paper as an annual herb of the Amaryllidaceae family grown worldwide for its unique flavor. That makes them a variety of the same species as the bulb onion rather than a separate plant. Like garlic, a shallot bulb often splits into two or more cloves under a shared skin. A 2026 review in Scientifica describes shallots as an important crop with a strategic role in cooking, particularly in Southeast and South Asia, and notes that they contain flavonoids such as quercetin and sulfur compounds that shape their flavor. The same review classes shallots as nonclimacteric, meaning they do not keep ripening after harvest.
Shallots sit in a crowded family. The Allium genus also includes garlic, Welsh or bunching onions (Allium fistulosum) and leeks (Allium porrum). Our guides to onions, garlic, leeks and scallions cover the relatives in more depth.
Shallot nutrition in USDA data
The USDA SR Legacy database has one main shallot entry, raw shallots (FDC 170499), and the only portion it lists is a chopped tablespoon of 10 grams. There is no cooked shallot entry; a freeze-dried shallot entry also exists (FDC 170082). The table shows both the tablespoon and the 100-gram values with percent Daily Value (%DV), which is a label reference, not a personal target.
| Nutrient (raw shallots, FDC 170499) | Per 1 tbsp chopped (10 g) | Per 100 g | %DV per 100 g |
|---|---|---|---|
| Calories | 7 | 72 | n/a |
| Carbohydrate | 1.7 g | 16.8 g | 6% |
| Fiber | 0.3 g | 3.2 g | 11% |
| Total sugars | 0.8 g | 7.9 g | no DV |
| Protein | 0.3 g | 2.5 g | 5% |
| Vitamin B6 | 0.03 mg | 0.35 mg | 20% |
| Manganese | 0.03 mg | 0.29 mg | 13% |
| Copper | 0.01 mg | 0.09 mg | 10% |
| Folate | 3 mcg | 34 mcg | 9% |
| Vitamin C | 0.8 mg | 8 mg | 9% |
| Potassium | 33 mg | 334 mg | 7% |
| Iron | 0.1 mg | 1.2 mg | 7% |
| Vitamin K | 0.1 mcg | 0.8 mcg | 1% |
Two points stand out. First, a tablespoon is a small, realistic amount in cooking, so the per-tablespoon numbers are modest; the 100-gram column is mainly useful for comparing foods. Second, shallots have almost no vitamin K and no vitamin A in USDA data, which sets them apart from green allium leaves such as scallions. Vitamin B6 is the nutrient where shallots look strongest relative to their size: about 0.35 milligrams per 100 grams in USDA data, or 20% DV. For a wider view of fiber sources, see our high-fiber foods list.
Shallot vs onion: how they compare
Shallot vs onion is the most common question about this vegetable. Gram for gram, shallots are denser in USDA data: they carry less water, so calories, carbohydrate, fiber and several minerals come out higher per 100 grams. In real dishes the gap shrinks, because recipes usually call for a smaller weight of shallot than of onion.
| Per 100 g raw (USDA SR Legacy) | Shallots (FDC 170499) | Onions (FDC 170000) |
|---|---|---|
| Calories | 72 | 40 |
| Carbohydrate | 16.8 g | 9.3 g |
| Fiber | 3.2 g | 1.7 g |
| Total sugars | 7.9 g | 4.2 g |
| Protein | 2.5 g | 1.1 g |
| Vitamin B6 | 0.35 mg | 0.12 mg |
| Potassium | 334 mg | 146 mg |
| Iron | 1.2 mg | 0.2 mg |
| Folate | 34 mcg | 19 mcg |
| Vitamin C | 8 mg | 7.4 mg |
| Manganese | 0.29 mg | 0.13 mg |
In the kitchen the differences are about texture and taste rather than nutrients:
- Flavor: shallots are milder and sweeter raw, which is why they show up minced in vinaigrettes and on raw oysters, where a yellow onion would be harsh.
- Texture: finely chopped shallots soften and almost dissolve in pan sauces and butter sauces, while onion pieces keep more bite.
- Swapping: a small yellow or sweet onion can stand in for shallots in most cooked dishes; for raw uses, a little red onion soaked in cold water is a common substitute.
- Prep: shallots are fiddly to peel because they are small and often split into cloves. Trimming both ends first makes the skin easier to lift.
Cutting any onion-type bulb releases an irritant that makes eyes water. Research in Nature traced this in onions to an enzyme called lachrymatory-factor synthase. A sharp knife and a chilled bulb are the usual kitchen tricks; neither is backed by formal study.
Shallots and FODMAPs
People who follow a diet low in FODMAPs with a dietitian often ask about shallots. Monash University, which developed the approach, says vegetables particularly rich in fructans include artichoke, garlic, leek, onion and spring onion. Shallots are a variety of the onion species, but the public Monash list does not rate them separately, so check the Monash app or ask your dietitian rather than guessing. Monash also notes that fructans are water soluble but not fat soluble, which is why oils infused with onion or garlic and then strained are used on the diet. For background on fructans as a prebiotic fiber, see inulin.
Safety notes
- Allergy: onions are not among the nine major food allergens under US law, but individual reactions to Allium vegetables occur. Hives, swelling or breathing trouble after eating need medical care.
- Digestive symptoms: if onion-family foods regularly upset your stomach, a clinician or dietitian can help sort out the cause; our elimination diet guide explains why testing should be supervised.
- Pets: the ASPCA Animal Poison Control Center lists onion, garlic and chives as Allium vegetables that can irritate the digestive system and damage red blood cells in pets, so keep shallot scraps away from dogs and cats.
How to choose, store and cook shallots
- Choosing: pick firm, heavy bulbs with dry, papery skin and no soft spots, sprouts or mold.
- Storage: keep whole shallots in a cool, dry, dark, ventilated spot, away from potatoes. Refrigerate them once peeled or cut, in a sealed container.
- Raw: mince into dressings, salsas and herb sauces, or quick-pickle in vinegar.
- Cooked: sweat gently in oil or butter as a base for sauces, roast whole alongside vegetables, or fry thin slices until crisp as a topping, a staple in Southeast Asian cooking.
Frequently Asked Questions
Are shallots just small onions?
They are the same species as bulb onions, classed as the variety aggregatum, but they grow in clusters of cloves and taste milder and sweeter than a typical yellow onion.
How many calories are in a shallot?
USDA lists about 7 calories in a chopped tablespoon of raw shallot (10 grams) and 72 calories per 100 grams. USDA does not list a whole-shallot weight.
Which has more nutrients, a shallot or an onion?
Per 100 grams, raw shallots have more fiber, potassium, iron, folate and vitamin B6 than raw onions in USDA data, along with more calories and sugars. Recipes usually call for less shallot, which narrows the gap.
Can I swap onion for shallots in a recipe?
Yes, in most cooked dishes. A sweet or yellow onion gives a slightly sharper result. For raw uses, red onion soaked briefly in cold water is a milder stand-in.
Are shallots low FODMAP?
Monash University lists onion among fructan-rich vegetables and does not rate shallots on its public list. Check the Monash app or ask a dietitian.
How long do shallots keep?
Whole, dry shallots stored cool, dark and ventilated keep for weeks. Peeled or cut shallots belong in the refrigerator and should be used within a few days.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Scallions vs Green Onions: Same Thing? USDA Nutrition and Uses, Onion Benefits, USDA Onion Nutrition and Red vs White Onion, Leeks: What They Are, Leeks Nutrition and How to Cook Leeks.