Freeze-dried Shallots
Shallots, freeze-dried
Nutrition Facts
- Total Fat 0,5 g1%
- Saturated Fat 0,08 g0%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 59 mg3%
- Total Carbohydrate 80,7 g29%
- Dietary Fiber 15,7 g56%
- Total Sugars 38,16 g
- Protein 12,3 g25%
- Vitamin D 0 µg0%
- Calcium 183 mg14%
- Iron 6 mg33%
- Potassium 1 650 mg35%
100g of Shallots, freeze-dried contains 348 kcal calories, 12,3g protein, and 39mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein13%(49 kcal)
- Carbs86%(323 kcal)
- Fat1%(5 kcal)
Nutrient density
Meets ≥10% Daily Value for 19 of 30 nutrients
High nutrient densityUse Freeze-dried Shallots in your next meal plan
Melio can build a complete week of meals around Freeze-dried Shallots (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Vegetables and Vegetable Products
- Freeze-dried Shallots has a potassium-to-sodium ratio of 28:1, which is considered favorable for blood-pressure support.
- Freeze-dried Shallots contains more fiber per 100 g than cooked oatmeal — 16 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 348 kcal | 17% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 12,3 g | 25% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 80,7 g | 29% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,5 g | 1% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 15,7 g | 56% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 38,16 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 59 mg | 3% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 1 650 mg | 35% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 183 mg | 14% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 104 mg | 25% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 296 mg | 24% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 6 mg | 33% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,93 mg | 18% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,43 mg | 47% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 1,42 mg | 62% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 5,7 µg | 10% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,08 g | 0% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,07 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,2 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 1 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 39 mg | 43% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,18 mg | 1% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 3,9 µg | 3% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,3 mg | 25% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,1 mg | 8% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1 mg | 6% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 1,41 mg | 28% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 1,68 mg | 99% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 116 µg | 29% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 55 mg | 10% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 13 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 38 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,61 g | — |
| Leucine | 0,73 g | — |
| Isoleucine | 0,52 g | — |
| Valine | 0,54 g | — |
| Threonine | 0,48 g | — |
| Methionine | 0,13 g | — |
| Phenylalanine | 0,4 g | — |
| Tryptophan | 0,14 g | — |
| Histidine | 0,21 g | — |
| Arginine | 0,89 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 2 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated24%(0,08 g)
- Monounsaturated20%(0,07 g)
- Polyunsaturated56%(0,2 g)
Household serving sizes
g- tbsp
- 1 g
- 0,25 cup
- 4 g
Frequently asked questions about Freeze-dried Shallots
How many calories in Freeze-dried Shallots?
Freeze-dried Shallots contains 348 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Freeze-dried Shallots?
Freeze-dried Shallots contains 59 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Freeze-dried Shallots?
Per 100 grams, Freeze-dried Shallots contains 12.3 g protein, 80.7 g carbohydrates, and 0.5 g total fat.
Is Freeze-dried Shallots good for keto or low-carb?
Freeze-dried Shallots has 80.7 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Freeze-dried Shallots nutrition data come from?
Nutrition data for Freeze-dried Shallots is sourced from USDA FoodData Central (FDC ID 170082). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170082/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Freeze-dried Shallots
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Freeze-dried Shallots.
3 meal ideas using Freeze-dried Shallots
Starter templates matched to Freeze-dried Shallots's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring freeze-dried Shallots
Combine freeze-dried Shallots with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Plant-based lunch with freeze-dried Shallots
A warm grain bowl with freeze-dried Shallots, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with freeze-dried Shallots
Roast freeze-dried Shallots with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 170082), accessed 2019-04-01.
Published: 2019-04-01
More foods in Vegetables and Vegetable Products
Sprouted Alfalfa Seeds
Alfalfa seeds, sprouted, raw
23 kcalProtein: 4gCarbohydrates: 2,1gTotal fat: 0,7gBoiled Cooked Amaranth Leaves
Amaranth leaves, cooked, boiled, drained, with salt
21 kcalProtein: 2,1gCarbohydrates: 4,1gTotal fat: 0,2gBoiled Cooked Amaranth Leaves
Amaranth leaves, cooked, boiled, drained, without salt
21 kcalProtein: 2,1gCarbohydrates: 4,1gTotal fat: 0,2gAmaranth Leaves
Amaranth leaves, raw
23 kcalProtein: 2,5gCarbohydrates: 4gTotal fat: 0,3gBoiled Cooked Arrowhead
Arrowhead, cooked, boiled, drained, with salt
78 kcalProtein: 4,5gCarbohydrates: 16,1gTotal fat: 0,1gBoiled Cooked Arrowhead
Arrowhead, cooked, boiled, drained, without salt
78 kcalProtein: 4,5gCarbohydrates: 16,1gTotal fat: 0,1gArrowhead
Arrowhead, raw
99 kcalProtein: 5,3gCarbohydrates: 20,2gTotal fat: 0,3gArrowroot
Arrowroot, raw
65 kcalProtein: 4,2gCarbohydrates: 13,4gTotal fat: 0,2g
Use Freeze-dried Shallots in your next meal plan
Melio can build a complete week of meals around Freeze-dried Shallots (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan