Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health


The flavor of shallots comes out best in raw dishes. The substances they contain seem to reduce the risk of stomach cancer and have an anti-inflammatory effect.
87/13/01  LA:ALA

The mild spicy flavor of shallots comes out best when they are eaten raw. Shallots are very popular around the globe. Mexico, Germany, France, Hungary, and Spain are market leaders in the production of shallots.

General information:

From Wikipedia: “The shallot is a type of onion, specifically a botanical variety of the species Allium cepa.

The shallot was formerly classified as a separate species, A. ascalonicum, a name now considered a synonym of the currently accepted name.

Its close relatives include the garlic, leek, chive, and Chinese onion.”


“Shallots probably originated in Central or Southwest Asia, travelling from there to India and the eastern Mediterranean. The name "shallot" comes from Ashkelon, an ancient Canaanite city, where people in classical Greek times believed shallots originated. ...

The term eschalot, derived from the French word échalote, can also be used to refer to the shallot.[7] The usage of green onion for shallot is found among English-speaking people in Quebec; but when shallot is used, stress is on the second syllable.”

Description and cultivation:

Like garlic, shallots are formed in clusters of offsets with a head composed of multiple cloves. The skin colour of shallots can vary from golden brown to gray to rose red, and their off-white flesh is usually tinged with green or magenta.

Shallots are extensively cultivated for culinary uses, propagated by offsets. In some regions ("long-season areas"), the offsets are usually planted in autumn (September or October in the Northern Hemisphere). In some other regions, the suggested planting time for the principal crop is early spring (typically in February or the beginning of March in the Northern Hemisphere).

In planting, the tops of the bulbs should be kept a little above ground, and the soil surrounding the bulbs is often drawn away when the roots have taken hold. They come to maturity in summer, although fresh shallots can now be found year-round in supermarkets. Shallots should not be planted on ground recently manured.

Medicinal benefits:

“Eating vegetables in the genus Allium (includes shallots, chives, cultivated onions, garlic, leeks, and scallions) reduces the risk of stomach cancer. Thanks to the sulfides and sulfurous substances they contain, these spicy foods also have anti-inflamatory effects.*”

Culinary uses:

Shallots are used in fresh cooking in addition to being pickled. Finely sliced, deep-fried shallots are used as a condiment in Asian cuisine, often served with porridge. As a species of Allium, shallots taste somewhat like a common onion, but have a milder flavor. Like onions, when sliced, raw shallots release substances that irritate the human eye, resulting in production of tears.

Shallots appear to contain more flavonoids and phenols than other members of the onion genus.


Fresh shallots can be stored in cool, dry area (32 to 40 °F, 60 to 70% RH) for six months or longer. Chopped, dried shallots are also available.

Note (italics): * = Translation from a German Wikipedia entry

Nutritional Information per 100g 2000 kCal
Energy 72 kcal3.6%
Fat/Lipids 0.1 g0.1%
Saturated Fats 0.02 g0.1%
Carbohydrates (inc.dietary fiber) 17 g6.2%
Sugars 7.9 g8.7%
Fiber 3.2 g12.8%
Protein (albumin) 2.5 g5.0%
Cooking Salt (Na:12.0 mg)30 mg1.3%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin B6 (pyridoxine) 0.34 mg25.0%
ElemPotassium, K 334 mg17.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 34 µg17.0%
MinManganese, Mn 0.29 mg15.0%
ProtTryptophan (Trp, W) 0.03 g11.0%
ProtThreonine (Thr, T) 0.1 g11.0%
VitVitamin C (ascorbic acid) 8 mg10.0%
MinIron, Fe 1.2 mg9.0%
ElemPhosphorus, P 60 mg9.0%
MinCopper, Cu 0.09 mg9.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0 g< 0.1%
Linoleic acid; LA; 18:2 omega-6 0.04 g< 0.1%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.03 g11.0%
Threonine (Thr, T) 0.1 g11.0%
Isoleucine (Ile, I) 0.11 g9.0%
Lysine (Lys, K) 0.12 g7.0%
Valine (Val, V) 0.11 g7.0%
Leucine (Leu, L) 0.15 g6.0%
Phenylalanine (Phe, F) 0.08 g5.0%
Methionine (Met, M) 0.03 g3.0%

Vitamins 2000 kCal
Vitamin B6 (pyridoxine) 0.34 mg25.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 34 µg17.0%
Vitamin C (ascorbic acid) 8 mg10.0%
Thiamine (vitamin B1) 0.06 mg5.0%
Pantothenic acid (vitamin B5) 0.29 mg5.0%
Riboflavin (vitamin B2) 0.02 mg1.0%
Niacin (née vitamin B3) 0.2 mg1.0%
Vitamin K 0.8 µg1.0%
Vitamin A, as RAE 0 µg< 0.1%
Vitamin E, as a-TEs 0.04 mg< 0.1%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 334 mg17.0%
Phosphorus, P 60 mg9.0%
Magnesium, Mg 21 mg6.0%
Calcium, Ca 37 mg5.0%
Sodium, Na 12 mg2.0%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 0.29 mg15.0%
Iron, Fe 1.2 mg9.0%
Copper, Cu 0.09 mg9.0%
Zinc, Zn 0.4 mg4.0%
Selenium, Se 1.2 µg2.0%