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Chopped raw onion Calories
Low in calories; provides fiber, vitamin C, and antioxidant plant compounds.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chopped raw onion (160 g) has 64 calories. That works out to 40 calories per 100 g. It contains 14.9 g of carbs, 1.8 g of protein, 0.2 g of fat and 2.7 g of fiber. Its 11.8 mg of Vitamin C covers 13% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Chopped raw onion Nutrition Facts
Selected: 1 cup (medium) · 160 g
64
KCAL / 160G
Carbs
14.9g
· 5% DV
Protein
1.8g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 10% · Fat 3%
Chopped raw onion nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6.4 mg | 0% |
| Total carbohydrate | 14.9 g | 5% |
| Fiber | 2.7 g | 10% |
| Protein | 1.8 g | 4% |
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 Cup of Chopped raw onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 64 kcal |
| 1 tablespoon (small) | 10 g | 4 kcal |
| 2 tablespoon (medium) | 20 g | 8 kcal |
| 1 cup (quarter) | 40 g | 16 kcal |
| 1 piece (small) | 70 g | 28 kcal |
| 1 cup (half) | 80 g | 32 kcal |
| 100 g | 100 g | 40 kcal |
| 1 piece (medium) | 110 g | 44 kcal |
| 1 piece (large) | 150 g | 60 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Chopped raw onion
How do you keep chopped raw onion from making your eyes water?
Chill the onion before cutting it, then use a sharp knife and work quickly. A sharp blade crushes fewer cells and releases fewer irritating vapors; good ventilation can also help. Cutting it under running water is unnecessary and can be unsafe.
How do you make chopped raw onion milder for salsa or salad?
Soak chopped raw onion in cold water for several minutes, then drain it well. This rinses away some of the sharp-tasting compounds. A little lime juice or vinegar also softens its bite while keeping it suitable for salsa and salads.
How long does chopped raw onion last in the fridge?
Keep chopped raw onion in a sealed container in the refrigerator and use it within a few days for the best quality. Refrigerate it promptly after cutting, and throw it away if it develops an off smell, a slimy surface, or mold.
Can you freeze chopped raw onion?
Yes, chopped raw onion can be frozen, but thawing makes it soft and watery. Freeze it in a tightly sealed bag and use it straight from frozen in cooked dishes such as soups, sauces, and stir-fries rather than in fresh salads.
Can dogs eat chopped raw onion?
No, dogs should not eat chopped raw onion. Onion can damage their red blood cells, and raw, cooked, and powdered forms are all unsafe. If a dog eats onion, contact a veterinarian promptly, especially if the amount is unknown.
Why does chopped raw onion cause bloating?
Chopped raw onion contains fructans, fermentable carbohydrates that can produce gas and bloating in sensitive people. Try a smaller serving or cooked onion if you notice symptoms; cooking may make it easier for some people to tolerate.
Is chopped raw onion healthier than cooked onion?
Neither is automatically healthier in every respect. Raw onion retains more of its heat-sensitive vitamin C, while cooking softens its texture and sharp flavor; both forms provide plant compounds, so choose the preparation you enjoy and tolerate.
Which onion is best to chop raw for a salad?
Red onion is a popular choice for salads because its color stands out and its flavor is often milder than yellow onion. Sweet onions also work well. Taste a small piece first, since sharpness varies by variety and freshness.
Should you wash chopped raw onion before eating it?
Wash the whole onion under running water before peeling and chopping it; washing the cut pieces is usually unnecessary. Rinsing chopped onion can mellow its flavor, but it also makes the pieces wet and may wash away some aroma.
Does chopped raw onion cause bad breath?
Yes, chopped raw onion can leave noticeable breath odor because it contains sulfur compounds. Drinking water and brushing your teeth and tongue can help reduce the smell, though they may not remove it immediately.
Chopped raw onion Vitamins & Minerals
Vitamins
Vitamin C
11.84mg · 13% DV
B6
0.19mg · 11% DV
Folate
30.4µg · 8% DV
B1
0.07mg · 6% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.06mg · 7% DV
Potassium ⭐
234mg · 7% DV
Phosphorus
46mg · 7% DV
Sodium
6.4mg · 0% DV
Chopped raw onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chopped raw onion
To burn the 64 calories in 1 cup (medium) (160 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 Chopped raw onion?
Chopped raw onion is peeled onion cut into small pieces and served without cooking, so it keeps its crisp bite and sharp, savoury flavour. It is used in salads, sandwiches, tacos and salsas, and often added at the table to give cooked dishes a fresh, pungent contrast. The exact variety and strength can vary, from mild sweet onions to more assertive ones.
It is low in calories and contributes fibre, vitamin C and antioxidant plant compounds. If you prefer a milder taste, briefly rinse or soak it in cold water, then drain; it pairs especially well with lemon, herbs, tomatoes and beans.
How Nutritious Is Chopped raw onion?
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 Chopped raw onion 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 Chopped raw onion Contain Allergens?
No known major allergens
Which Diets Is Chopped raw onion 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
Chopped raw onion Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.