How many calories are in a shallot?

A medium shallot weighs about 30g and is 22 calories. Per 100g raw shallots are 72 calories, close to double onion's 40, because they hold less water and more sugar.

Shallot vs onion: what is the difference?

Shallots are sweeter and sharper at the same time, and considerably denser: 72 calories per 100g against onion's 40, with 7.9g of sugar to onion's 4.2g and 16.8g of carbohydrate to 9.3g. In a recipe one medium shallot stands in for roughly a quarter of a large onion.

Are shallots keto-friendly?

In the quantities a recipe uses. 13.6g of net carbs per 100g is too high to eat freely, but a tablespoon chopped is 10g and about 1.4g of net carbs, which most keto plans absorb without noticing.

Are shallots healthier than onions?

Slightly, gram for gram. Shallots carry more of the sulphur compounds and flavonoids onions are known for, plus 334mg of potassium and 1.2mg of iron per 100g. Per portion the answer flips, since you eat one 30g shallot where you would eat half an onion.

How do you store shallots?

Like garlic: cool, dark, dry, out of the fridge. A whole bulb holds a month or more that way. A sprouted shallot is still usable but turns bitter, and once cut they go slimy in the fridge inside three or four days.

What are shallots best used for?

Raw, in vinaigrettes and mignonette, where raw onion would shout over everything. Sweated slowly they go jammy faster than onions do, on the back of 7.9g of sugar per 100g, and they burn faster for the same reason.

How much is one serving of shallot?

One medium bulb, 30g and 22 calories, is what most recipes mean by a shallot. A tablespoon chopped is 10g and 7 calories. A full 100g, which is three or four bulbs, is 72 calories and 3.2g of fiber, and is more than most dishes want.

Are fried shallots the same as raw?

No. Frying drives off water and soaks up oil, so crisp fried shallots land many times above the 72 calories per 100g the raw bulb starts at. A tablespoon scattered over a salad is fine, but the fat is doing the work there, not the shallot.

Can you substitute shallots for onions?

Yes, by weight rather than by count, and the dish comes out sweeter: 7.9g of sugar per 100g against onion's 4.2g. Skip the swap in a long braise, where the delicacy people pay extra for cooks away anyway.

All Foods

Calories in Shallot

USDA Verified · FDC 170499 · Sep 2026

22 calories

per 1 medium shallot (30g)

2.5g

Protein

16.8g

Carbs

0.1g

Fat

3.2g

Fiber

Per 100g raw

Log Shallot in one photo

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