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Fresh Peeled Onion Calories
Fresh, raw, peeled onion; low calorie, source of vitamin C and fiber
CALORIES
GI
POTASSIUM
FIBER
Fresh Peeled Onion Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Fresh Peeled Onion Vitamins & Minerals
Vitamins
Vitamin C
7.4mg · 8% DV
B6
0.12mg · 7% DV
Folate
19µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Phosphorus
29mg · 4% DV
Potassium ⭐
146mg · 4% DV
Calcium
23mg · 2% DV
Magnesium
10mg · 2% DV
Fresh Peeled Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh Peeled Onion Processed?
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.
Does Fresh Peeled Onion Contain Allergens?
No known major allergens
Which Diets Is Fresh Peeled 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
Fresh Peeled Onion Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh Peeled Onion
Fresh Peeled Onion — Frequently Asked Questions
How should fresh peeled onion be stored after opening?
Keep it refrigerated in an airtight container or well wrapped to limit moisture loss and odor spread. If it becomes slimy, soft, or develops a strong off smell, discard it.
Can fresh peeled onion be frozen?
Yes, it can be chopped and frozen in portions for later cooking. After thawing, the texture softens, so it is best used in soups, sauces, and sautés rather than raw dishes.
How can I reduce tears when cutting onion?
Chilling the onion first, using a sharp knife, and cutting the root end last can help reduce the irritating compounds released. Good ventilation also makes a noticeable difference.
Does cooking change onion’s taste and digestibility?
Yes, cooking makes onion milder, sweeter, and softer than when raw. Many people who find raw onion harsh tolerate cooked onion more comfortably.
Why does onion cause gas or bloating for some people?
Onion contains fermentable carbohydrates that can trigger symptoms in sensitive people. This is especially common in those with IBS or a tendency toward digestive discomfort.
Is raw onion or cooked onion better before exercise?
Cooked onion is usually the safer choice before training because it is often easier on the stomach. Raw onion may cause burping, reflux, or bloating in some people during exercise.
What foods pair especially well with fresh peeled onion?
It works well with eggs, legumes, meat, fish, grains, salads, and yogurt-based dishes. Acidic ingredients like lemon juice or vinegar can also balance its sharpness.
Can I swap yellow, white, and red onions in recipes?
Usually yes, but the flavor will change. White onions are often sharper, yellow onions become sweeter when cooked, and red onions are commonly preferred raw.
How do I stop onion from turning bitter when cooking?
Cook it over moderate heat and avoid scorching it. Slow cooking with enough oil or moisture helps it soften and sweeten instead of tasting burnt or harsh.
Is it true that onion kills bacteria well enough to make food safe?
No, onion is not a substitute for proper food safety. It may contain natural plant compounds, but it does not reliably prevent foodborne illness in unsafe or spoiled food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.