scored 85/100
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.
11.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 85.
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.
Organosulfur compounds (diallyl disulfide) and quercetin inhibit NF-κB inflammatory pathways and scavenge free radicals, lowering systemic inflammation associated with aging and age-related diseases
High potassium-to-sodium ratio supports vasodilation and sodium-potassium pump function; quercetin and sulfur compounds reduce arterial stiffness and improve endothelial function
Inulin and fructooligosaccharides in shallots serve as prebiotic substrates, selectively feeding beneficial bacteria like Faecalibacterium and Roseburia species
Quercetin modulates glucose transporters (GLUT4) and inhibits alpha-glucosidases; fiber slows gastric emptying and glucose absorption
Diallyl disulfide and allicin-related compounds disrupt microbial cell membranes and inhibit pathogenic biofilm formation
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.
Fasting-compatible
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
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.
Shallot is classified as a vegetable. Shallots are small, elongated bulbs with a mild, sweet onion flavor and impressive sulfur-compound content.
Shallot scores 85/100 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.
Not particularly. A 85 g serving provides about 2.1 g of protein (~4% of the 50 g daily value).
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).
In a 85 g serving, shallot is highest in Vitamin B6 (~14% DV), Manganese (~11% DV).
Not really. A 85 g serving has about 11.6 g of net carbs (14.3 g total minus 2.7 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients shallot contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.