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Chopped onion Calories
Chopped onion is a low-calorie, fiber-rich vegetable commonly used in cooking.
CALORIES
GI
POTASSIUM
FIBER
Chopped onion Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Chopped 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
Chopped onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chopped onion 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 Chopped onion Contain Allergens?
No known major allergens
Which Diets Is Chopped 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
Chopped 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 Chopped onion
Chopped onion — Frequently Asked Questions
How long does chopped onion keep in the fridge?
Stored in an airtight container, chopped onion usually keeps for about 5 to 7 days in the refrigerator. Keeping it sealed helps limit odor spread and moisture loss.
Can chopped onion be frozen?
Yes, chopped onion freezes well and is especially useful for cooked dishes later on. After thawing, the texture becomes softer, so it works better in soups, sauces, and sautés than in salads.
How can I reduce eye irritation when chopping onion?
Using a sharp knife and chilling the onion briefly before cutting can help. Leaving the root end until last may also reduce the release of irritating compounds.
Does cooking chopped onion greatly reduce its nutritional value?
Cooking can lower some heat-sensitive vitamins, but onion still contributes fiber and useful plant compounds to meals. Gentle cooking generally preserves more than prolonged high heat.
Is raw onion or cooked onion easier to digest?
For many people, cooked onion is easier to tolerate because heat softens some compounds that can cause discomfort. Raw onion is more likely to trigger gas, bloating, or heartburn in sensitive individuals.
What foods pair well with chopped onion?
Chopped onion works well with soups, egg dishes, legumes, meat, fish, roasted vegetables, and salads. It also balances richer foods by adding sharpness, sweetness, and aroma.
Why does onion turn bitter when cooking, and how can I prevent it?
Bitterness often comes from cooking it over heat that is too high or letting it burn. Cooking over medium heat with a little fat and regular stirring gives a sweeter, milder result.
Is chopped onion a good choice before a workout?
It can be fine in small amounts, but raw onion may cause stomach discomfort for some people before exercise. If you want to include it, it is usually better in a light cooked meal rather than eaten raw.
Who should be careful with chopped onion?
People with reflux, irritable bowel symptoms, or a known sensitivity to onion may need to limit it. Raw onion is more likely than cooked onion to worsen heartburn, bloating, or gas.
Is onion only used for flavor, or does it add something else to a meal?
It does more than add flavor: onion also adds bulk, a little fiber, and natural sweetness. That can make simple dishes feel fuller and more balanced without relying on heavy ingredients.
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Nutrition data compiled from USDA FoodData Central and scientific sources.