Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cooked Onion Without Oil Calories
Low-calorie cooked vegetable with no added oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cooked Onion Without Oil (210 g) has 92 calories. That works out to 44 calories per 100 g. It contains 21.4 g of carbs, 2.9 g of protein, 0.4 g of fat and 2.9 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked Onion Without Oil Nutrition Facts
Selected: 1 cup (chopped) · 210 g
92
KCAL / 210G
Carbs
21.4g
· 8% DV
Protein
2.9g
· 6% DV
Fat
0.4g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 12% · Fat 3%
Cooked Onion Without Oil nutrition facts table · 1 cup (chopped) (210 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6.3 mg | 0% |
| Total carbohydrate | 21.4 g | 8% |
| Fiber | 2.9 g | 10% |
| Protein | 2.9 g | 6% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Cooked Onion Without Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 210 g | 92 kcal |
| 1 tablespoon (chopped) | 15 g | 7 kcal |
| 1 piece (small) | 70 g | 31 kcal |
| 100 g | 100 g | 44 kcal |
| 1 serving (medium) | 100 g | 44 kcal |
| ½ cup (chopped) | 105 g | 46 kcal |
| 1 piece (medium) | 110 g | 48 kcal |
| 1 piece (large) | 150 g | 66 kcal |
| 1 serving (large) | 200 g | 88 kcal |
Calculated from 44 calories per 100 g.
Frequently Asked Questions About Cooked Onion Without Oil
How do you cook onion without oil?
To make cooked onion without oil, put sliced onion in a nonstick pan over low to medium heat and stir often. Add a small splash of water whenever it begins to stick, then keep cooking until the pieces soften.
Can you caramelize cooked onion without oil?
Yes, you can caramelize onion without oil, although it will be less rich than an oil-cooked version. Cook it slowly over low heat, stirring regularly, and add small splashes of water if it starts sticking before the onion browns.
Can dogs eat cooked onion without oil?
No. Cooked onion without oil is still unsafe for dogs: cooking does not remove the compounds that can damage their red blood cells. If your dog has eaten onion, contact a veterinarian promptly.
How long does cooked onion without oil last in the fridge?
Cooked onion without oil generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if you notice mold, an unusual smell, or a change in texture.
Can you freeze cooked onion without oil?
Yes, cooked onion without oil freezes well for later use. Let it cool, pack it airtight, and freeze it; thawed onion may be softer, so it works best stirred into soups, sauces, casseroles, or other cooked dishes.
Does cooked onion without oil cause gas?
It can. Onion contains fermentable carbohydrates that may trigger gas or bloating in sensitive people, and cooking does not remove them completely. A smaller serving may be easier to tolerate, but stop eating it if symptoms recur.
What can you use cooked onion without oil for?
Use cooked onion without oil as a base for soups, stews, bean dishes, sauces, or vegetable fillings. It adds onion flavor without adding cooking oil, and you can stir it into a recipe wherever softened onion is needed.
Is cooked onion without oil easier to digest than raw onion?
Often, yes: cooking softens onion and reduces its sharpness, which some people find easier to tolerate than raw onion. It does not eliminate all of the fermentable carbohydrates, so it may still cause symptoms in people sensitive to onion.
Why is my cooked onion without oil watery?
Onion releases water as it heats, so cooked onion without oil can look watery at first. Leave the pan uncovered and continue cooking over low to medium heat, stirring occasionally, to let the liquid evaporate without scorching the onion.
How can you tell when cooked onion without oil is done?
Cooked onion without oil is ready when it has softened to the texture your recipe needs. For a tender base, the pieces should bend easily; for deeper, sweeter flavor, keep cooking slowly until they turn golden, adding water if they stick.
Cooked Onion Without Oil Vitamins & Minerals
Vitamins
B6
0.27mg · 16% DV
Vitamin C
10.92mg · 12% DV
B1
0.08mg · 7% DV
Folate
23.1µg · 6% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
349mg · 10% DV
Phosphorus
61mg · 9% DV
Sodium
6.3mg · 0% DV
Cooked Onion Without Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Onion Without Oil
To burn the 92 calories in 1 cup (chopped) (210 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 Cooked Onion Without Oil?
Cooked Onion Without Oil is onion softened by cooking without added oil; it can be boiled or cooked with a little water. The heat mellows its sharpness, bringing out a gentle sweetness and a soft, moist texture. Onions cooked this way are useful in home cooking around the world: stir them into soups, stews, beans or vegetable dishes, or serve them as a simple side. They can also add flavour to a meal when you want to avoid frying. At 44 calories per 100 g, this is a low-calorie vegetable, with very little fat. Pair it with lentils, beans or other vegetables for a more filling plate.
How Nutritious Is Cooked Onion Without Oil?
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 Cooked Onion Without Oil 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 Cooked Onion Without Oil Contain Allergens?
No known major allergens
Which Diets Is Cooked Onion Without Oil 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
Cooked Onion Without Oil Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Compare Cooked Onion Without Oil
Foods Similar to Cooked Onion Without Oil
Have another question about Cooked Onion Without Oil?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.