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Onion and garlic Calories
Contains sulfur compounds
CALORIES
GI
POTASSIUM
FIBER
Onion and garlic Nutrition Facts
Selected: 100 g
89
KCAL / 100G
Carbs
20.1g
· 86%
Protein
2.8g
· 12%
Fat
0.2g
· 2%
Fiber
3.7g
Onion and garlic Vitamins & Minerals
Vitamins
Vitamin C
12.5mg · 14% DV
B6
0.2mg · 12% DV
B1
0.08mg · 7% DV
Folate
24µg · 6% DV
Minerals
Phosphorus
63mg · 9% DV
Potassium ⭐
240mg · 7% DV
Iron
1mg · 6% DV
Calcium
42mg · 4% DV
Onion and garlic Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Onion and garlic 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 Onion and garlic Contain Allergens?
No known major allergens
Which Diets Is Onion and garlic 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 and garlic Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Onion and garlic
Onion and garlic — Frequently Asked Questions
How should onions and garlic be stored?
Keep whole onions and garlic in a cool, dry, dark place with good airflow. Refrigerator humidity can encourage softening and sprouting, while cut pieces should be kept covered in the fridge.
How long do chopped onions and garlic last?
Chopped onion can usually be kept in an airtight container in the refrigerator for up to about a week. Chopped garlic is best used within a few days; garlic stored in oil should never be left at room temperature because of botulism risk.
Can onions and garlic be frozen?
Yes, chopped onions and garlic freeze well. Their texture becomes softer after thawing, so they are best used in soups, sauces, stir-fries, and cooked dishes rather than raw preparations.
Why does garlic taste bitter when cooked?
Garlic is small and burns quickly over high heat, producing a bitter flavor. Add it to cool oil and cook briefly over low to medium heat, or add it after the onion has softened.
Why are my onions not caramelizing?
Proper caramelization takes time and moderate-to-low heat; overcrowding the pan makes onions steam in their own moisture. Use a wide pan and cook them slowly, stirring occasionally, until deeply golden and sweet.
How can I reduce tears when cutting onions?
Chilling the onion briefly before cutting and using a sharp knife may reduce the release of irritating volatile compounds. Leaving the root end until last and working in a well-ventilated area can also help.
Is crushed garlic stronger than sliced garlic?
Yes. Crushing or finely chopping garlic breaks more cells and creates a sharper, more intense flavor, while sliced garlic gives a milder taste that suits longer-cooked dishes.
Should garlic rest after chopping?
Letting crushed or chopped garlic sit briefly before cooking can support the formation of allicin. There is no need to leave it out for long, since extended exposure reduces freshness and aroma.
What foods pair well with onions and garlic?
They create a flavorful base with tomatoes, olive oil, lemon, yogurt, legumes, meat, fish, and most vegetables. Garlic works especially well in yogurt or lemon-based sauces, while onions add depth to bean and vegetable dishes.
Who should be careful with onions and garlic?
Some people with irritable bowel syndrome may experience gas, bloating, or abdominal discomfort from the fermentable carbohydrates in onions and garlic. Raw forms may also aggravate reflux symptoms in sensitive individuals, so portion size should be tailored to tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.