Cooked shallot: calories and nutrition facts
Cooked shallot has 69 kcal per 100 g. One serving, 1 Shallot (30 g), has 21 kcal.
- Calories
- 69 kcal
- Protein
- 2.1 g
- Carbohydrates
- 13.5 g
- Fat
- 0.5 g
Per 100 g
Cooked shallot: how many calories?
Cooked shallot has 69 kcal per 100 g, with 2.1 g protein, 13.5 g carbs and 0.5 g fat. A 30 g serving (1 Shallot) has 21 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein13%
- Carbohydrates81%
- Fat7%
Calculate a portion
- Calories
- 21 kcal
- Protein
- 0.6 g
- Carbohydrates
- 4.1 g
- Fat
- 0.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 69 kcal | 21 kcal |
| Fat | 0.5 g | 0.2 g |
| of which saturated fat | 0 g | 0 g |
| Carbohydrates | 13.5 g | 4.1 g |
| of which sugars | 6.3 g | 1.9 g |
| Fiber | 3.4 g | 1 g |
| Protein | 2.1 g | 0.6 g |
| Sodium | 13 mg | 4 mg |
| Water | 80 g | 24 g |
| Vitamin C | 2.3 mg | 0.7 mg |
| Calcium | 28 mg | 8 mg |
| Iron | 0.3 mg | 0.1 mg |
| Potassium | 400 mg | 120 mg |
| Magnesium | 14 mg | 4 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(69 kcal) | 3% |
| Fat(0.5 g) | 1% |
| of which saturated fat(0 g) | 0% |
| Carbohydrates(13.5 g) | 5% |
| of which sugars(6.3 g) | 7% |
| Protein(2.1 g) | 4% |
| Salt(0.03 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- Source of fibre (at least 3 g)
- Low fat (3 g or less)
- Low sodium (120 mg or less)
Cooked shallot: frequently asked questions
Cooked shallot: how many calories per serving?
A 30 g serving (1 Shallot) has 21 kcal.
Cooked shallot: how much protein?
Cooked shallot contains 2.1 g of protein per 100 g, 4% of the 50 g reference intake.
Cooked shallot: how much fibre?
Cooked shallot provides 3.4 g of fibre per 100 g, 14% of the 25 g a day recommended by EFSA.
Cooked shallot: how much makes 100 kcal?
100 kcal is about 144 g of this food.
More foods in this category
- Cooked red kuri squash39 kcal
- Cooked red lentils123 kcal
- Cooked rhubarb19 kcal
- Cooked romanesco broccoli35 kcal
- Cooked rutabaga26 kcal
- Cooked salsify57 kcal
- Cooked Shiitake61 kcal
- Cooked snow peas31 kcal
- Cooked spaghetti squash28 kcal
- Cooked spicy potato wedges175 kcal
- Cooked spinach20 kcal
- Cooked spinach27 kcal
Your personal calorie plan in 2 minutes
Start for free