Shallots, raw
FDC 170499tbsp chopped (10 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · -25 vs Vegetables medianRaw shallots split the difference between onions and garlic in flavor, and on the nutrient density score they land at 68 of 100, a Good band, ranking 48th of 60 vegetables measured, with a modest dietary fiber showing of 11% DV per 100 grams the closest thing to a standout here.
They're typically minced raw into vinaigrettes or gently sweated as a base for pan sauces, with a tablespoon chopped (about 10 grams) doing the job in most recipes. Since shallots land below the vegetable category's median score of 93 and carry no other standout nutrients, cooks wanting more density from the same drawer might reach for raw ginger root or raw beets instead.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 7.9 g | |
| Protein | 2.5 g | 5% |
| Potassium | 334 mg | 7% |
| Calcium | 37 mg | 3% |
| Iron | 1.2 mg | 7% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 8 mg | 9% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.04 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | 0% |
| Total fat | 0.01 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.2 mg | 0% |
| Carbohydrate | 1.7 g | 1% |
| Dietary fiber | 0.32 g | 1% |
| Sugars | 0.79 g | |
| Protein | 0.25 g | 1% |
| Potassium | 33 mg | 1% |
| Calcium | 3.7 mg | 0% |
| Iron | 0.12 mg | 1% |
| Magnesium | 2.1 mg | 1% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170499Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Ginger root, rawDensity 71 vs 68Beets, rawDensity 72 vs 68Burdock root, rawDensity 75 vs 68