Shallot Nutrition Calculator — Calories & Nutrition per Serving

Raw shallot (FDC 170499) delivers 72 calories per 100g — nearly 80% more than yellow onion (40 kcal) and the most calorie-dense common allium after garlic (149 kcal). The calorie difference comes from higher carbohydrates (16.8g vs. onion's 9.3g) and more natural sugars (7.87g vs. 4.24g). A single medium shallot (~42g) adds approximately 30 calories — small individually, but recipes calling for 3-4 shallots accumulate quickly ^[1].

Protein at 2.5g per 100g is the highest among common alliums except garlic (6.36g). Combined with 3.2g fiber (11% DV) — also higher than onion (1.7g) or leek (1.8g) — shallot has a notably dense nutritional profile for its size. The fiber-to-calorie ratio is comparable to broccoli, which is unexpected for a small bulb vegetable ^[1].

For nutrition logging, shallots are frequently underestimated because recipes list them by count rather than weight. One tablespoon of minced shallot (~10g) has only 7 calories, but a cup of chopped shallot (~160g) has 115 calories — nearly as much as a cup of cooked rice. Weighing shallots rather than guessing gives much more accurate tracking ^[1].

Caramelizing shallots concentrates their natural sugars through Maillard reaction and water evaporation. Raw shallots contain 7.87g sugars per 100g — already the highest among common alliums. Slow caramelization with butter raises the calorie count to approximately 95 kcal per 100g (a 32% increase), with sugars concentrating to roughly 12g per 100g ^[1].

Roasting whole shallots at 200°C (400°F) produces a different nutritional profile than caramelizing: approximately 85 kcal per 100g without added fat, with sugars concentrating to ~10.5g due to water loss. Potassium also concentrates to approximately 380mg per 100g (up from 334mg raw). Vitamin C drops from 8mg to approximately 3.5mg (~56% loss) ^[2].

Pickled shallots move in the opposite direction: vinegar brine dilutes the calorie density to approximately 55 kcal per 100g, but sodium jumps dramatically from 12mg to approximately 350mg. For sodium-conscious logging, pickled shallots require close tracking. Raw shallot in a vinaigrette preserves the most complete nutrient profile ^[3].

Shallots contain higher concentrations of quercetin — a flavonoid antioxidant — than most other allium vegetables. Research indicates shallots may contain 2-6x more quercetin per gram than yellow onion, with concentrations varying by variety and growing conditions. The outer papery skin contains the highest concentration, though this portion is rarely consumed ^[2][4].

Like all allium vegetables, shallots produce organosulfur compounds when cut or crushed — the same class of volatile compounds responsible for onion's lachrymatory (tear-inducing) effect. The specific sulfur compound profile differs from onion, contributing to shallot's milder, sweeter flavor. These compounds are not captured in standard USDA nutrient panels ^[3].

For nutrition logging, quercetin and organosulfur compounds contribute negligible calories. The USDA's 72-calorie figure captures all metabolizable energy from macronutrients. The practical significance for logging is that shallot's phytochemical complexity is not reflected in its calorie count — the same 72 calories carry a different bioactive compound profile than 72 calories from yellow onion ^[4].

Shallot provides 0.345mg vitamin B6 per 100g — exactly 20% of the daily value, qualifying it as an excellent source. This exceeds most vegetables: asparagus (0.091mg), broccoli (0.175mg), and even banana (0.367mg) are in a similar range. One cup of chopped shallot (~160g) delivers 0.55mg vitamin B6 (32% DV) ^[1].

Potassium at 334mg (7% DV) makes shallot the second-highest potassium allium after garlic (401mg). Combined with vitamin B6, a single medium shallot (~42g) contributes 8% DV of B6 and 3% DV of potassium — meaningful when multiple shallots are used in a recipe. These two nutrients are often tracked together for metabolic monitoring ^[1].

Additional micronutrients include manganese at 0.292mg (13% DV), iron at 1.2mg (7% DV), phosphorus at 60mg (5% DV), and folate at 34mcg (9% DV). Notably, shallot has almost no vitamin K (0.8mcg) and no vitamin A — a stark contrast to leek, which provides 47mcg and 83mcg RAE respectively. Shallot's micronutrient strength is concentrated in B-vitamins and trace minerals rather than fat-soluble vitamins ^[1].

In typical recipe portions, the nutritional differences between alliums become more apparent: 1 medium shallot (42g) = 30 kcal, 1 medium onion (110g) = 44 kcal, 3 cloves garlic (9g) = 13 kcal. Shallot delivers the most calories per gram but is typically used in smaller quantities. Garlic's extreme calorie density (149 kcal/100g) is diluted by its small serving size ^[1].

Iron per typical serving: shallot 0.5mg (42g), onion 0.23mg (110g), leek 1.87mg (89g), garlic 0.15mg (9g). Leek wins decisively for iron content. Vitamin B6 per serving: shallot 0.14mg (42g), onion 0.13mg (110g), garlic 0.11mg (9g) — roughly comparable across typical portions despite very different per-100g values ^[1].

The practical takeaway for logging: shallot's per-100g numbers look impressive, but typical portions are small (1-2 medium shallots = 42-84g). If you're substituting shallot for onion to reduce volume while maintaining flavor intensity, your calorie intake per gram increases 80%. For allium-heavy recipes (French onion soup, shallot confit), weighing the specific allium used matters for accuracy ^[3].