Scallion Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Scallions are an excellent choice for blood sugar management. With a very low GI of about 15 and a glycemic load of only 1 per cup, they contain minimal digestible carbohydrates. They add flavor, fiber, and nutrients to meals without meaningfully affecting glucose levels. This is general nutrition information, not medical advice — people with diabetes should discuss their diet with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Scallions have a very low GI of about 15, among the lowest of all vegetables.
One cup of chopped scallions provides 207 mcg of vitamin K — over 170% of the daily value.
A full cup of scallions has a glycemic load of only 1, making it essentially free from blood sugar impact.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup chopped (100 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
7.3g
Net carbs
4.7g
total carbs minus fiber
Fiber
2.6g
slows the glucose rise
- Sugars
- 2.3g
- Protein
- 1.8g
- Calories
- 32kcal
Notable nutrients
- Vitamin K207 mcg
- Vitamin C18.8 mg
- Folate64 mcg
- Vitamin A997 IU
- Calcium72 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — negligible blood sugar impact
Scallions are an excellent choice for blood sugar management. With a very low GI of about 15 and a glycemic load of only 1 per cup, they contain minimal digestible carbohydrates. They add flavor, fiber, and nutrients to meals without meaningfully affecting glucose levels. This is general nutrition information, not medical advice — people with diabetes should discuss their diet with their care team.
Portion guidance
Portion size is essentially unrestricted for scallions from a glycemic perspective. A full cup (100 g) of raw chopped scallions provides only about 4.7 g of net carbs and a glycemic load of 1. They can be used generously in salads, stir-fries, soups, and as garnish without concern for blood sugar impact. The limiting factor is typically flavor intensity, not carbs.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Raw consumption
Little effectRaw scallions have a very low GI of about 15 due to intact cell walls and low starch content. This is the baseline preparation with minimal glycemic impact.
Light cooking (sautéing, stir-frying)
Little effectBrief cooking softens the texture but does not significantly raise GI because scallions contain very little starch to gelatinize. The GI remains very low.
Grilling or charring whole
Little effectGrilling caramelizes some natural sugars on the surface, but the total carbohydrate content is so low that any GI increase is negligible. The overall impact on blood sugar remains minimal.
Pairing tip
Scallions pair well with virtually any food without affecting glycemic impact. Use them to add flavor to high-protein dishes like eggs, grilled chicken, or tofu. They complement non-starchy vegetables in salads and stir-fries. Their mild allium flavor also works well with legumes and whole grains, adding taste without extra carbs.
Why GI numbers vary
Scallion GI data is very consistent across sources due to their low carbohydrate content. The University of Sydney GI Database lists scallions at approximately 15, and this value is widely replicated. Variation is minimal because scallions contain mostly water, fiber, and small amounts of sugars rather than starches that could produce different GI values under different preparations. We report the single value of 15 with confidence.
Not medical advice. This page is general nutrition information about Scallion. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Scallions have a very low glycemic index of about 15, which is well within the low GI category (≤55). This value is consistent across sources because scallions contain minimal carbohydrates — mostly water, fiber, and small amounts of natural sugars. Their GI is among the lowest of all vegetables, making them an excellent choice for blood sugar management.
Yes, scallions are very diabetes-friendly. With a GI of 15 and a glycemic load of only 1 per cup, they have virtually no impact on blood sugar. They also provide fiber, vitamin K, vitamin C, and folate. Scallions can be used freely in meals without concern for glucose spikes. This is general nutrition information; individuals with diabetes should consult their healthcare provider for personalized advice.
Both scallions and regular onions have a low GI, but scallions are even lower in carbs and glycemic load. A cup of raw scallions has about 4.7 g net carbs, while a cup of raw chopped white onion has about 13 g net carbs. Scallions also have a slightly lower GI (~15) compared to raw onions (~10–15, similar range). Both are good choices, but scallions offer more flavor per gram of carbohydrate.
Absolutely. Scallions are very low in net carbs — about 4.7 g per cup — making them suitable for even strict keto diets (under 20–30 g net carbs per day). They add flavor and nutrients without using up a significant portion of the daily carb budget. They are one of the most keto-friendly allium vegetables.
Cooking scallions has a negligible effect on their GI. Unlike starchy vegetables where cooking gelatinizes starch and raises GI, scallions contain very little starch. Brief sautéing or grilling may caramelize surface sugars but does not meaningfully change the glycemic impact. Both raw and cooked scallions remain very low GI foods.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026