Shallot
Shallots are small, elongated bulbs with a mild, sweet onion flavor and impressive sulfur-compound content. They provide fiber, potassium, and bioactive polyphenols in a low-calorie package.
Variants (2)
Nutrition · per ~85 g serving · ≈ 3–4 shallots
- Vitamin B60.25 mg14% DV
- Vitamin C6.8 mg8% DV
- Folate28.9 mcg7% DV
- Thiamin0.05 mg4% DV
- Choline9.6 mg2% DV
- Riboflavin0.02 mg1% DV
- Niacin0.17 mg1% DV
- Vitamin K0.68 mcg<1% DV
- Vitamin E0.03 mg<1% DV
- Manganese0.25 mg11% DV
- Copper0.07 mg8% DV
- Potassium283.9 mg6% DV
- Iron1.0 mg6% DV
- Magnesium17.8 mg4% DV
- Phosphorus51.0 mg4% DV
- Zinc0.34 mg3% DV
- Calcium31.4 mg2% DV
- Selenium1.0 mcg2% DV
- Sodium10.2 mg<1% DV
- Polyunsaturated Fat0.03 g
- Saturated Fat0.01 g
- Monounsaturated Fat0.01 g
- Quercetin~13 mg
- Organosulfur (Allicin)~51 mg
- Inulin / Prebiotic fibre~2.5 g
- Polyphenols~128 mg
Score · 82/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B617% DV
- Manganese13% DV
- Copper10% DV
- Vitamin C9% DV
- Folate9% DV
Overview
Shallots (Allium cepa var. aggregatum) are close relatives of onions and garlic, native to Southeast Asia and now cultivated worldwide. Unlike onions, shallots grow in clusters and offer a more delicate flavor profile. Nutritionally, shallots deliver 72 kcal per 100g with meaningful amounts of potassium (334 mg), fiber (3.2g), and iron (1.2 mg)—supporting cardiovascular and metabolic health. Their primary longevity benefit stems from organosulfur compounds like diallyl disulfide and quercetin, potent antioxidants and anti-inflammatory agents. Shallots contain higher concentrations of these bioactive compounds than regular onions, making them particularly valuable for aging-related disease prevention. The fiber content supports gut microbiota diversity, while folate (34 mcg) contributes to one-carbon metabolism and cardiovascular homocysteine regulation. Raw shallots retain maximum polyphenol content, though gentle cooking enhances sulfur compound bioavailability through cell wall degradation. Their low sodium and high potassium ratio aligns with blood pressure management protocols. Shallots are a nutrient-dense condiment that amplifies the healthfulness of any meal without significant caloric burden.
Health Benefits (5)
- Reduced chronic inflammation and oxidative stress markersmoderateOrganosulfur compounds (diallyl disulfide) and quercetin inhibit NF-κB inflammatory pathways and scavenge free radicals, lowering systemic inflammation associated with aging and age-related diseases
- Improved cardiovascular function and blood pressure regulationmoderateHigh potassium-to-sodium ratio supports vasodilation and sodium-potassium pump function; quercetin and sulfur compounds reduce arterial stiffness and improve endothelial function
- Enhanced gut microbiota diversity and metabolic healthmoderateInulin and fructooligosaccharides in shallots serve as prebiotic substrates, selectively feeding beneficial bacteria like Faecalibacterium and Roseburia species
- Improved insulin sensitivity and glycemic controlmoderateQuercetin modulates glucose transporters (GLUT4) and inhibits alpha-glucosidases; fiber slows gastric emptying and glucose absorption
- Antimicrobial and antifungal activityemergingDiallyl disulfide and allicin-related compounds disrupt microbial cell membranes and inhibit pathogenic biofilm formation
Food Pairings
- ·Pair with olive oil in vinaigrettes because fat-soluble polyphenols (quercetin) have enhanced absorption in lipid-rich matrices, and olive oil's polyphenols provide synergistic antioxidant effects
- ·Combine with leafy greens (spinach, kale) because shallots' vitamin C enhances non-heme iron bioavailability from greens via reduction to ferrous iron
- ·Pair with fatty fish (salmon, mackerel) because shallots' anti-inflammatory compounds work synergistically with omega-3 fatty acids to reduce eicosanoid-mediated inflammation
- ·Mix into fermented foods (sauerkraut, kimchi) because prebiotic fibers in shallots feed the beneficial bacteria produced during fermentation, amplifying probiotic colonization
Practical Tips
- ·Consume shallots raw or lightly cooked (under 5 minutes) to preserve heat-sensitive quercetin; extended cooking can reduce polyphenol content by 30-40%
- ·Store shallots in cool, dark, well-ventilated conditions (50-60°F) to maintain dormancy and extend shelf life to 2-3 months; avoid plastic bags which trap ethylene gas
- ·Slice shallots 10-15 minutes before eating raw to allow enzyme-catalyzed formation of allicin and diallyl disulfide from their precursor compounds
- ·Roast whole shallots at 400°F for 20-25 minutes to caramelize natural sugars while maintaining sulfur compound stability better than frying or sautéing
- ·Choose shallots with papery, unblemished skin and firm flesh; soft spots indicate microbial degradation and reduced bioactive compound content
Optimal Timing
Shallots can be consumed any time of day as a flavoring component or side vegetable. Raw shallots in salads maximize polyphenol intake; roasted shallots pair well with dinner proteins to enhance satiety and nutrient absorption.
Small amounts of raw shallots (5-10g) are fasting-compatible and may enhance autophagy through mild sulfur compound stress signaling, though they contain minimal calories
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower shallot is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about shallot
What is shallot?
Shallot is classified as a vegetable. Shallots are small, elongated bulbs with a mild, sweet onion flavor and impressive sulfur-compound content.
Is shallot healthy?
Shallot scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is shallot high in protein?
Not particularly. A 85 g serving provides about 2.1 g of protein (~4% of the 50 g daily value).
Is shallot high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
What vitamins and minerals are in shallot?
In a 85 g serving, shallot is highest in Vitamin B6 (~14% DV), Manganese (~11% DV).
Is shallot keto-friendly?
Not really. A 85 g serving has about 11.6 g of net carbs (14.3 g total minus 2.7 g fiber).
When is the best time to eat shallot?
Best any time of day. Shallots can be consumed any time of day as a flavoring component or side vegetable. Raw shallots in salads maximize polyphenol intake; roasted shallots pair well with dinner proteins to enhance satiety and nutrient absorption.
How much shallot should I eat?
A typical serving is around 85 g (~61 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating shallot alongside several other vegetable sources.
What pairs well with shallot?
Shallot pairs nicely with: Pair with olive oil in vinaigrettes because fat-soluble polyphenols (quercetin) have enhanced absorption in lipid-rich matrices, and olive oil's polyphenols provide synergistic antioxidant effects; Combine with leafy greens (spinach, kale) because shallots' vitamin C enhances non-heme iron bioavailability from greens via reduction to ferrous iron; Pair with fatty fish (salmon, mackerel) because shallots' anti-inflammatory compounds work synergistically with omega-3 fatty acids to reduce eicosanoid-mediated inflammation; Mix into fermented foods (sauerkraut, kimchi) because prebiotic fibers in shallots feed the beneficial bacteria produced during fermentation, amplifying probiotic colonization.
Supplements that mirror Shallot's nutrient profile
Encyclopedia entries that supply the same signature nutrients shallot contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Shallot
These are the nutrients shallotcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.