Are Green Onions (Scallions) Keto-Friendly?

Green onions (scallions) are keto-friendly if they are eaten in limited quantities on the ketogenic diet. They have a moderate net carb content, which means you can’t eat too many while on keto.

Keto if Limited 

• Green onions have a net carb content of 4.74g per 100g. 
• Green onions do not have a high fat content, so you will need to supplement your diet with other fatty foods.
• Great high-fat food choices for the keto diet include pecans, olives, and steak.
• It is important to favor healthy fats, like unsaturated fats and omega-3 fatty acids, while on the keto diet to maintain good heart health while eating more fat than you usually would.

Moderate Amount of Carbs 

• The aim of the keto diet is to get your body into the state of ketosis and maintain it. In this state, the body burns stored body fat for fuel rather than blood sugar. The state is maintained by eating a low-carb, high-fat diet.
• It is recommended that you do not exceed a daily carbohydrate limit of 20–30g on the keto diet, so you need to moderate your green onion intake to not exceed this limit.

Natural 

• Green onions are a natural, healthy, and whole food. While on keto, it is best to avoid processed and refined food.
• Processed food usually contains added sugar, preservatives, and other additives that could knock you out of ketosis and may be harmful to your health.
• To avoid this, making more homemade meals with natural ingredients is better, so you know exactly what you are eating.