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Baked onion (no oil, no salt) Calories
Baked onion (no oil, no salt)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked onion (no oil, no salt) (80 g) has 32 calories. That works out to 40 calories per 100 g. It contains 7.4 g of carbs, 0.9 g of protein, 0.1 g of fat and 1.4 g of fiber. Its 5.9 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked onion (no oil, no salt) Nutrition Facts
Selected: 1 piece (medium) · 80 g
32
KCAL / 80G
Carbs
7.4g
· 3% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 11% · Fat 2%
Baked onion (no oil, no salt) nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 0.9 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked onion (no oil, no salt)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 32 kcal |
| 1 slice (thin) | 20 g | 8 kcal |
| 1 slice (thick) | 40 g | 16 kcal |
| 1 piece (small) | 50 g | 20 kcal |
| 1 cup (chopped) | 90 g | 36 kcal |
| 100 g | 100 g | 40 kcal |
| 1 serving (medium) | 100 g | 40 kcal |
| 1 piece (large) | 120 g | 48 kcal |
| 1 serving (large) | 150 g | 60 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Baked onion (no oil, no salt)
How do you make baked onion (no oil, no salt)?
To make baked onion (no oil, no salt), peel the onion and leave it whole or cut it into thick slices. Arrange it on a baking tray without oil or salt and bake until tender and lightly browned; cooking time varies with the onion’s size and your oven.
How long does baked onion (no oil, no salt) take to cook?
Baked onion (no oil, no salt) cooks faster when sliced than when left whole. Check it periodically in a preheated, moderately hot oven; it is ready when a fork passes through easily and the edges have begun to brown.
What can you serve with baked onion (no oil, no salt)?
Baked onion (no oil, no salt) pairs well with roasted vegetables, beans, lentils, grains, and grilled or plant-based mains. Add the softened onion to salads, sandwiches, or grain bowls, or serve it alongside a roast for a sweet, savory contrast.
Why does baked onion (no oil, no salt) taste sweet?
Baked onion (no oil, no salt) tastes sweeter because cooking softens its sharp raw flavor and makes its natural sugars more noticeable. Browning adds deeper, sweet-savory notes; the sweetness does not mean sugar has been added.
Should baked onion (no oil, no salt) be cooked whole or sliced?
Baked onion (no oil, no salt) can be cooked either whole or sliced. A whole onion tends to stay moist and soft inside, while slices expose more surface to browning and cook more quickly.
Can you bake an onion with the skin on for baked onion (no oil, no salt)?
Yes, you can bake an onion with its papery skin on; it helps protect the inside from drying out. Remove the outer skin before eating. If you are cutting the onion into slices first, peeling it beforehand is more convenient.
Is baked onion (no oil, no salt) easier to digest than raw onion?
Often, yes: baking softens onion and reduces its sharpness. However, cooking does not remove all of the fermentable carbohydrates that can trigger symptoms, so baked onion (no oil, no salt) may still cause gas or bloating in people sensitive to onions.
How should you store leftover baked onion (no oil, no salt)?
Cool baked onion (no oil, no salt), place it in a covered container, and refrigerate it promptly. Use it within a few days. Discard it if it develops mold, an unpleasant smell, or a slimy texture.
Can you freeze baked onion (no oil, no salt)?
Yes, baked onion (no oil, no salt) freezes well for later use. Cool it, portion it into an airtight container or freezer bag, and freeze. Its texture may soften after thawing, so it works best in soups, sauces, and other cooked dishes.
Is baked onion (no oil, no salt) good for you?
Yes, baked onion (no oil, no salt) is a simple way to include a vegetable without adding oil or salt during cooking. Baking brings out its flavor, though people who are sensitive to onions may still experience gas or bloating.
Baked onion (no oil, no salt) Vitamins & Minerals
Vitamins
Vitamin C
5.92mg · 7% DV
B6
0.1mg · 6% DV
Folate
15.2µg · 4% DV
B1
0.04mg · 3% DV
Minerals
Copper
0.03mg · 3% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
117mg · 3% DV
Phosphorus
23mg · 3% DV
Sodium
3.2mg · 0% DV
Baked onion (no oil, no salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked onion (no oil, no salt)
To burn the 32 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked onion (no oil, no salt)?
Baked onion (no oil, no salt) is peeled onion, roasted whole or in pieces without added oil or salt. Baking softens its sharp bite and brings out its natural sweetness, leaving it tender with lightly browned edges.
It works well alongside roasted vegetables, grilled foods or beans, and can be folded into salads, sandwiches and grain bowls. With very little fat and some fibre, it adds savoury sweetness without making a meal heavy; a 100 g serving has 40 calories. Pair it with a protein-rich main or other vegetables for a more filling plate, or chop it into a dressing or dip for extra flavour.
How Nutritious Is Baked onion (no oil, no salt)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked onion (no oil, no salt) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked onion (no oil, no salt) Contain Allergens?
No known major allergens
Which Diets Is Baked onion (no oil, no salt) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked onion (no oil, no salt) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.