Benefits of spring onions

Health benefits

They’re a source of:

• Sulphur compounds like allicin, which give them their gentle bite and are linked to heart health and antimicrobial effects
• Quercetin, a flavonoid with anti-inflammatory and anti-cancer properties
• Soluble fibre, including prebiotic fructans that help feed gut microbes
• Vitamins and minerals like vitamin C, B vitamins and potassium

Eating allium vegetables regularly is linked to:

• Lower cancer risk – especially digestive cancers
• Better heart health – including lower cholesterol and blood pressure
• Healthier ageing – thanks to their antioxidant and anti-inflammatory effects

Add them to meals a few times a week for a steady supply of benefits, especially when combined with other alliums like onions, garlic, leeks and chives.

Spring onions on a low FODMAP diet?

If you have IBS or follow a low FODMAP diet, the green tops of spring onions are lower in fructans and often better tolerated than the white bulbs. They can be a great way to add flavour if you're avoiding garlic and onion.

3 ways to enjoy

They’re great as a classic topping, but not only. We love them:

1. In noodle bowls and broths – cook the white parts gently with garlic, ginger and sesame oil to build flavour, then top with the fresh green bits just before serving.
2. With eggs – chopped into a frittata, stirred through an omelette or scrambled eggs.
3. Tossed through warm grains – add them to cooked rice or bulgur with lemon juice, olive oil and a handful of herbs for a five-minute side.