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11 Health Benefits of Shallots (Sambhar Onions) You Never Knew Existed—From Plate To Great, An Underrated Superfood You’ll Celebrate

Written by:

Shrabani Pattnaik

30 Nov 2022

05 Mar 2025

10 min

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Today, this article is going to bring an amazing superfood to spotlight — shallots!

No, not the Tennyson poem (and it had zero link anyway). Shallots are little alliums that add a beguiling oniony-garlicky fragrance to any dish, making it instantly gourmet. Shallots, often called “red onion’s younger sibling,” belong to the allium family and bring a unique depth of flavor.

But did you know the health benefits of shallots are just as impressive as their taste? They are like the Moon Knight of the nutrients, powerful yet vastly underrated due to their limited availability.

If you have ever come across some medieval classics, shallots have been noted for their prominent presence and undeniable medicinal value. The health benefits of shallots range from boosting immunity to clearing up your respiratory tract. Cold, flu, who? Plus, the benefits of eating raw shallots go beyond just taste—they help fight inflammation, improve heart health, and even support hormonal balance. And yes, shallot benefits for men are worth noting, too! Let’s learn all about it in this blog!

Nutritional Value of Shallots
What Are the Benefits of Eating Raw Shallots? 11 Raw Shallot Health Benefits That Will Unlock a Healthier You!
3 Exclusive Shallot Benefits For Men
Shallots Vs Onions: What’s The Difference?
Are Shallots Good For Your Liver?
The Final Say
FAQs
References

Nutritional Value of Shallots

The following table depicts the nutritional value of shallots, attributing to the health benefits of shallots:

Nutrient	Amount per 100g	Benefits
Calories	72 kcal	Provides energy while being low in fat
Carbohydrates	16.8 g	Fuels the body and supports brain function
Protein	2.5 g	Essential for muscle repair and growth
Fibre	3.2 g	Aids digestion and supports gut health
Vitamin C	8 mg (9% DV)	Boosts immunity and enhances skin health
Vitamin B6	0.345 mg (26% DV)	Supports brain function and metabolism
Folate	34 µg (8% DV)	Essential for cell growth and DNA synthesis
Potassium	334 mg (9% DV)	Helps regulate blood pressure and heart health
Iron	1.2 mg (7% DV)	Supports oxygen transport and energy production
Manganese	0.292 mg (13% DV)	Important for bone health and metabolism

Also Read: 7 Healthiest Red Vegetables You Must Add To Your Diet Immediately!

What Are the Benefits of Eating Raw Shallots? 11 Raw Shallot Health Benefits That Will Unlock a Healthier You!

What Are the Benefits of Eating Raw Shallots 11 Raw Shallot Health Benefits That Will Unlock a Healthier You

Let’s have a look at the following health benefits of eating raw shallots:

1. Supports Heart Health Naturally

The health benefits of shallots start with your heart. The small bulbs of shallots carry allicin, a sulfur compound that loosens up blood vessels and facilitates circulation. Allicin reduces bad cholesterol (LDL) while increasing good cholesterol (HDL), opening up arteries and preventing heart disease. Eating raw shallots as part of your daily diet can be a natural way to improve your cardiovascular functioning and maintain normal range of cholesterol levels.

2. Regulates Blood Sugar Effectively

One of the less well-known health benefits of shallots is that they assist in blood sugar regulation — excellent for diet therapy for diabetes. Shallots have sulfur compounds and flavonoids in them that improve insulin sensitivity, so your body is better able to utilise glucose. Research indicates that raw shallots can decrease fasting blood sugar levels, which makes them a great option for diabetics or those with pre-diabetes.

3. Reduces Inflammation Like a Pro

Inflammation is like a fire inside the body, signaling distress. Our immune system releases some markers—like TNF-α and IL-6—when things turn awry. The health benefits of shallots are that they have compounds that act like firefighters, blocking these markers and suppressing inflammation. Being one of the most powerful foods to reduce inflammation, shallots are thus particularly good at managing arthritis, asthma, and chronic pain.

4. Boosts Gut Health and Digestion

Your gut is home to trillions of bacteria, and keeping them balanced is crucial. Raw shallots contain prebiotic fibres, which feed beneficial gut bacteria, thus improving the gut microbiome, promoting smoother digestion and better nutrient absorption. Health benefits of shallots also include natural antimicrobial properties that help keep pathogenic bacteria at bay, reducing bloating and digestive discomfort.

5. Strengthens Immunity with Every Bite

Imagine your immune system as a security guard, constantly scanning for threats. The health benefits of shallots include a high dose of antioxidants, including quercetin and kaempferol, which arm your immune cells against infections. These antioxidants also fight oxidative stress, keeping your body strong and resilient. You can also complement shallots in your immune-boosting diet plan by taking ToneOp Care’s Turmeric, Ginger, and Garlic Capsules.

6. Promotes Brain Health and Focus

Feeling mentally drained? The health benefits of shallots extend to cognitive function. Rich in vitamin B6, shallots support neurotransmitter production, improving focus and memory. Allicin also enhances blood flow to the brain, reducing brain fog and sharpening mental clarity.

7. A Natural Detox for Your Body

Your liver does its best to rid your body of toxins, and the health benefits of shallots are part of this process. Shallots have sulfur compounds that increase the activity of liver enzymes, which allow your body to break down and eliminate toxins more effectively.

8. Enhances Skin Health and Glow

Having problems with acne or dull skin? The health benefits of shallots are in their antimicrobial compounds, which can combat skin infections. Shallot’s vitamin C and antioxidants also stimulate collagen production, keeping your skin youthful and glowing.

9. Supports Bone Strength Over Time

For bone health, the first thing that comes to your mind is calcium. However, it isn’t the only nutrient that matters for bone health. The bone health benefits of shallots are due to manganese, which is absolutely critical for bone formation and improving density. Studies suggest that shallots may help prevent osteoporosis and keep bones strong as you age because of their high manganese content.

10. Helps in Natural Weight Management

The high-fibre health benefits of shallots make you feel fuller for longer, cutting down on unwanted cravings. Shallots also aid metabolism by stimulating fat breakdown, making them a good addition to a weight-reduction diet.

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11. Improves Respiratory Health

Shallots work like a natural decongestant, clearing mucus and opening up airways. The health benefits of shallots also include antimicrobial compounds that can help prevent seasonal allergies, influenza and other respiratory infections like colds and bronchitis.

Also Read: 8 Mind-Blowing Red Guava Fruit Benefits You Didn't Know About And Nutritional Facts That Will Wow You!

3 Exclusive Shallot Benefits For Men

Shallots are one of the best testosterone-booster foods and can benefit men’s health in the following ways:

1. Boosts Testosterone Naturally

One of the most important health benefits of shallots for males is that they can help sustain testosterone levels. Shallots have quercetin and sulfur compounds, which act to balance the hormones and improve testosterone production. Increased testosterone is associated with enhanced muscle mass, energy, and overall vitality.

2. Enhances Prostate Health

As men age, prostate issues become more common. The health benefits of shallots for men include powerful anti-inflammatory compounds that help reduce prostate swelling and discomfort. Research shows that shallots may also lower the risk of prostate-related issues by reducing oxidative stress.

3. Improves Male Fertility and Sperm Health

Shallots are rich in antioxidants like selenium and vitamin C, which help protect sperm from damage. This makes shallot benefits crucial for fertility for men. Studies indicate that regular consumption of shallots may improve sperm motility and count, enhancing reproductive health.

Also Read: 7 Best Teas For Men’s Health: Unlock Energy, Stamina, and the Power of Herbal Teas to Improve Testosterone

Shallots Vs Onions: What’s The Difference?

Given their close resemblance to each other, shallots and onions can confuse many. Here are the key differences between them:

Aspect	Shallots	Onions
Appearance	Shallots are small, teardrop-shaped, and grow in clusters like garlic. Their flesh is pale purple or gray with a papery skin.	Onions are larger, round or oval, and grow as single bulbs. They come in various colors like white, yellow, and red.
Flavour Profile	Shallots have a mild, sweet, and slightly garlicky flavor, making them ideal for raw dishes like vinaigrettes. The benefits of eating raw shallots include their subtle taste and nutrient retention.	Onions have a sharper, more pungent taste that varies by type. They are versatile but often overpowering when eaten raw.
Nutritional Value	Shallots are richer in vitamins (B6, C) and minerals (manganese, copper) than onions. The benefits of shallots include higher fibre content and micronutrients.	Onions are lower in calories but contain fewer vitamins and minerals compared to shallots.
Culinary Uses	Shallots are preferred for delicate dishes like salad dressings, sauces, and garnishes. They caramelize well and add a gourmet touch to meals.	Onions are used widely in soups, stews, stir-fries, and as a base for many cuisines due to their bold flavor.
Cooking Substitution	Shallots can replace onions in recipes but require adjustments due to their smaller size and sweeter flavor. Use half the amount of shallot when substituting for onions.	Onions can substitute shallots in cooked dishes but may alter the flavor profile significantly.
Cost & Availability	Shallots are more expensive and less commonly available than onions, making them a specialty ingredient.	Onions are cheaper, more accessible, and a staple in most kitchens worldwide.

Also Read: 12 Pomelo Fruit Health Benefits You Never Knew Existed + 4 Must-Try Recipes!

Are Shallots Good For Your Liver?

Yes, shallots are great for the liver. The health benefits of shallots extend to liver detoxification due to their sulfur content. Sulfur is responsible for activating liver enzymes that metabolize toxins and eliminate them from the body. Shallots also have antioxidants such as quercetin, which guard liver cells against oxidative stress and damage.

Additionally, raw shallots promote the production of bile, which improves digestion and metabolises fat. A healthy liver provides improved metabolism, and for this reason, health benefits of shallots become important for complete well-being. Regular intake of shallots aids in preventing fatty liver disease as well as optimizes liver functions naturally.

Also Read: 12 Best Liver Detox Foods And 4 Refreshing Recipes To Give You A Much-Needed Cleanse

The Final Say

If shallots were in a fan club, they'd be the unsung hero of superfoods. Full of antioxidants, prebiotics, and necessary nutrients, the health properties of shallots are too amazing to be ignored. Whether it's boosting immunity, enhancing digestion, or safeguarding men's health, the health benefits of shallots are totally worth it!

Need to supercharge your dishes? Include raw shallots health benefits in your eating plan—chop them fine, consume them raw, or crisp them golden. Because for wellness, eating raw shallots is your magic ticket!

FAQs

1. What are the side effects of shallots?

Although shallots are safe for the majority of individuals, excessive usage can lead to bloating, gas, or acid reflux because they contain very high sulfur content. A few people might even be allergic to allium vegetables and experience slight skin irritation or gastrointestinal discomfort.

2. Can shallots be used in place of onions?

Yes! Shallots can be substituted with onions in most recipes, particularly where a milder, sweeter flavor is desired. However, they possess a lighter flavor, and therefore you would require reducing the amount appropriately.

3. What are shallots called in Hindi?

Shallots are called "Chhoti Pyaaz" or "Madras Pyaaz" in Hindi. In South India, they are commonly known as "Sambar Vengayam" since they are widely used in sambars and curries.

4. When is the best time to use shallots?

Shallots can be eaten raw in salads for maximum raw shallots health benefits or cooked to enhance their natural sweetness. They work best when added towards the end of cooking in stir-fries, sauces, or garnishes.

5. How to make crispy shallots?

To make crispy shallots, thinly chop shallots and sauté them in hot oil until golden brown. Drain them on a paper towel and season with salt for that added crunch. Thinly sliced crispy shallots provide texture and flavor to salads, biryanis, and soups!

6. Is shallot the same as green onion?

No, shallots and green onions are different. Shallots have a small bulb and are closer to onions in texture and taste, while green onions have long, thin stalks and a milder flavor.

References

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.