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Onion (cooked) Calories
Low calorie, source of fiber, contains vitamin C
CALORIES
GI
POTASSIUM
FIBER
Onion (cooked) Nutrition Facts
Selected: 100 g
44
KCAL / 100G
Carbs
10.1g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Onion (cooked) Vitamins & Minerals
Vitamins
B6
0.13mg · 8% DV
Vitamin C
5.2mg · 6% 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
Onion (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Onion (cooked) 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 Onion (cooked) Contain Allergens?
No known major allergens
Which Diets Is Onion (cooked) 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
Onion (cooked) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Onion (cooked)
Onion (cooked) — Frequently Asked Questions
Does cooked onion taste sweeter than raw onion?
Yes. Cooking softens the onion’s structure and makes its natural sweetness more noticeable, especially when it is slowly sautéed or caramelized.
How can I keep onions from turning bitter when cooking?
Cook them over medium to low heat, avoid overcrowding the pan, and stir occasionally. Very high heat or a dry pan can cause onions to scorch and develop bitterness.
Does boiling reduce the nutritional value of onions?
Some heat-sensitive compounds and water-soluble vitamins may be reduced during boiling. Using the cooking liquid in soups or stews helps retain nutrients that move into the water.
How long do cooked onions keep in the fridge?
Cool them promptly, store them in an airtight container, and use them within about 3 to 4 days. Do not save onions that have been left at room temperature for an extended time.
Can cooked onions be frozen?
Yes. Freeze fully cooled onions in small portions for convenient use later. Their texture will become softer after thawing, so they work best in soups, sauces, omelets, and cooked dishes.
Can cooked onions cause gas or bloating?
They can in some people because onions contain fermentable carbohydrates that may cause gas, cramps, or bloating. Cooking may improve tolerance, but symptoms can still occur in people with irritable bowel syndrome.
Are cooked onions allowed on a low-FODMAP diet?
Usually no. Cooking does not remove the fructans that make onion high in FODMAPs; onion-infused oil or the green tops of scallions are common flavor alternatives.
Why do cooked onions pair well with meat and legumes?
Their savory-sweet flavor balances foods such as meat, lentils, chickpeas, and beans. Combining onions with a protein food and whole grains or other vegetables can make a meal more satisfying and varied.
Should I eat cooked onions before or after a workout?
Cooked onions are not a complete workout food on their own, but they can add flavor and vegetable variety to a post-workout meal containing protein and carbohydrate. Eating them immediately before exercise may cause digestive discomfort for sensitive people.
Can cooked onions replace antibiotics for an infection?
No. Onions contain beneficial plant compounds, but they do not treat infections as antibiotics do and should not replace prescribed medical care.
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Nutrition data compiled from USDA FoodData Central and scientific sources.