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Baked onions Calories
Baked onions with fiber and antioxidant compounds
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked onions (110 g) has 48 calories. That works out to 44 calories per 100 g. It contains 11.3 g of carbs, 1.3 g of protein, 0.1 g of fat and 1.9 g of fiber. Its 0.1 mg of B6 covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked onions Nutrition Facts
Selected: 1 piece (medium) · 110 g
48
KCAL / 110G
Carbs
11.3g
· 4% DV
Protein
1.3g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 10% · Fat 2%
Baked onions nutrition facts table · 1 piece (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.5 mg | 0% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 1.9 g | 7% |
| Protein | 1.3 g | 3% |
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 onions?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 48 kcal |
| 0.25 piece (quarter) | 28 g | 12 kcal |
| ½ piece (half) | 55 g | 24 kcal |
| 1 piece (small) | 70 g | 31 kcal |
| 100 g | 100 g | 44 kcal |
| 1 serving (medium) | 120 g | 53 kcal |
| 1 piece (large) | 150 g | 66 kcal |
| 1 cup (chopped) | 160 g | 70 kcal |
| 1 serving (large) | 200 g | 88 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Baked onions
How do you make baked onions?
To make baked onions, peel them and roast them whole or cut into wedges with a little oil and seasoning. They are ready when tender and browned at the edges; smaller pieces cook more quickly.
Can you bake onions in foil?
Yes, you can bake onions wrapped in foil. They steam in the packet and turn soft, rather than developing as much browning as onions roasted uncovered. Open the foil near the end if you want more color.
Are baked onions better made with red or yellow onions?
Either works for baked onions. Yellow onions have a savory, rounded flavor, while red onions tend to taste sweeter after roasting and keep their color. Choose firm onions without soft spots for the best texture.
Do you have to peel onions before baking them?
Yes, peel baked onions for the usual tender, seasoned result. If roasting them whole, leave the root end mostly intact so the layers stay together. The papery skin is not usually eaten.
Why are my baked onions not browning?
Baked onions may not brown if they are crowded, releasing moisture and steaming instead. Spread them out on the tray and roast uncovered. Thick pieces also take longer to soften and color than thin wedges.
Should baked onions be roasted whole or cut into wedges?
Both methods work for baked onions. Whole onions become soft throughout, while wedges expose more surface to the heat and brown more readily. Cut wedges evenly so they finish cooking at roughly the same time.
What seasonings go well with baked onions?
Black pepper, thyme, rosemary, and paprika all suit baked onions. Toss the pieces with oil and seasoning before roasting so the flavor coats them evenly; a little balsamic vinegar can add a tangy finish.
What can you serve with baked onions?
Baked onions pair well with roast chicken, steak, sausages, and grain dishes. You can also fold them into sandwiches or serve them with a savory tart; their sweetness complements salty and smoky flavors.
How should you store leftover baked onions?
Store leftover baked onions in a covered container in the refrigerator once they have cooled. Reheat them in an oven or skillet until hot throughout; reheating uncovered helps bring back some of their browned edges.
Can you freeze baked onions?
Yes, baked onions can be frozen, although they may be softer after thawing. Freeze them in a sealed container once cool, then thaw in the refrigerator and reheat in a skillet or oven rather than serving them as a crisp side.
Baked onions Vitamins & Minerals
Vitamins
B6
0.13mg · 8% DV
Vitamin C
5.5mg · 6% DV
Folate
18.7µg · 5% DV
B1
0.04mg · 3% DV
Minerals
Manganese
0.14mg · 6% DV
Potassium ⭐
165mg · 5% DV
Phosphorus
32mg · 5% DV
Copper
0.04mg · 4% DV
Sodium
5.5mg · 0% DV
Baked onions Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked onions
To burn the 48 calories in 1 piece (medium) (110 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 onions?
Baked onions are whole, halved or sliced onions cooked in the oven until tender and lightly browned. They need little more than seasoning and, if you like, a drizzle of oil. Slow roasting softens their sharp bite and brings out a mellow sweetness; the edges may turn golden while the centre stays soft and juicy. They work as a simple side for roast dinners, grilled foods or grain bowls, and can also be added to sandwiches or served alongside beans. Baked onions provide fibre and are naturally low in fat before oil is added. Use just a little oil for a lighter side, or pair them with a protein-rich main.
How Nutritious Is Baked onions?
Nutrient density
Medium
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 onions 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 onions Contain Allergens?
No known major allergens
Which Diets Is Baked onions Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked onions Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.