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Low-calorie aromatic allium with vitamin C and sulfur compounds.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Frank onion (110 g) has 44 calories. That works out to 40 calories per 100 g. It contains 10.2 g of carbs, 1.2 g of protein, 0.1 g of fat and 1.9 g of fiber. Its 8.1 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 110 g
44
KCAL / 110G
Carbs
10.2g
· 4% DV
Protein
1.2g
· 2% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.4 mg | 0% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 1.9 g | 7% |
| Protein | 1.2 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 44 kcal |
| 1 slice (thick) | 12 g | 5 kcal |
| 0.25 piece (quarter) | 28 g | 11 kcal |
| ½ piece (half) | 55 g | 22 kcal |
| 1 piece (small) | 70 g | 28 kcal |
| 100 g | 100 g | 40 kcal |
| 1 cup (diced) | 140 g | 56 kcal |
| 1 piece (large) | 150 g | 60 kcal |
| 1 cup (chopped) | 160 g | 64 kcal |
Calculated from 40 calories per 100 g.
Yes, Frank onion can be eaten raw. Slice it into salads, sandwiches, or dips; if its sharp flavor is too strong, soak the sliced onion briefly in cold water and drain it before serving.
Store whole Frank onions in a cool, dry, well-ventilated place. Once cut or peeled, refrigerate the remaining onion in a sealed container and use it within a few days; keeping it damp can speed spoilage.
Yes, Frank onion can be frozen, but thawed pieces become soft, so save them for cooked dishes rather than salads. Peel and chop the onion, pack it airtight in freezer-safe portions, and use it straight from frozen.
Cutting Frank onion releases sulfur compounds that can irritate the eyes. Use a sharp knife, chill the onion briefly beforehand, and chop it in a well-ventilated area; these steps may reduce tearing.
Yes, cooking Frank onion softens its sharpness and brings out a milder, sweeter flavor. It works in soups, roasts, and sautéed dishes; cook it over moderate heat so it softens without burning.
Yes, a firm Frank onion with a small sprout is generally still edible if it has no mold or off smell. Remove the sprout if you prefer; discard the onion if it is soft, slimy, or spoiled.
Yes, Frank onion can cause gas or bloating in some people because onions contain fermentable carbohydrates. If raw onion bothers you, try a smaller portion or eat it cooked, which is often easier to tolerate.
Yes, Frank onion can usually replace regular onion in cooked recipes when a recipe simply calls for onion. Start with a similar amount, then adjust to taste, since the exact strength can vary between onions.
No, Frank onion is not safe for dogs. Onions contain compounds that can damage a dog's red blood cells, whether the onion is raw or cooked; contact a veterinarian if your dog has eaten some.
Yes, wash Frank onion after peeling and before chopping to remove dirt without carrying it from the outer skin onto the edible layers. Dry it before cutting, and use a clean knife and cutting board.
Vitamins
Vitamin C
8.14mg · 9% DV
B6
0.13mg · 8% DV
Folate
20.9µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Manganese
0.14mg · 6% DV
Potassium ⭐
161mg · 5% DV
Phosphorus
32mg · 5% DV
Copper
0.04mg · 4% DV
Sodium
4.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 44 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.
Frank onion is an onion variety used much like other culinary onions. The information available does not identify a particular region of origin. It has the familiar pungent aroma of an allium; raw, it is crisp and sharp, while cooking softens its texture and brings out a sweeter flavour.
Use it sliced in salads and sandwiches, or cook it into soups, sauces and everyday meals. It fits naturally into a wide range of cuisines, from home cooking to grilled dishes. It is low in calories, with 40 calories per 100 g. If you prefer a gentler raw bite, slice it thinly and briefly soak it in cold water before serving.
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.
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.
NOVA 1
Unprocessed
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.
No known major allergens
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
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.