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Diced Onion Calories
Diced Onion
CALORIES
GI
POTASSIUM
FIBER
Diced Onion Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Diced 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
Diced Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Diced 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 Diced Onion Contain Allergens?
No known major allergens
Which Diets Is Diced 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
✓ Suitable
Low FODMAP
— Not suitable
Diced Onion Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Diced Onion
Diced Onion — Frequently Asked Questions
How long does diced onion keep in the fridge?
Stored in an airtight container, diced onion usually keeps for about 5 to 7 days in the refrigerator. Keeping it sealed helps limit odor spread and moisture loss.
Can diced onion be frozen?
Yes, diced onion freezes well, especially if you plan to cook it later. After thawing it becomes softer, so it works better in soups, sauces, and sautés than in fresh salads.
How can I reduce eye irritation when chopping onion?
Chilling the onion, using a sharp knife, and leaving the root end until last can reduce the release of irritating compounds. Good kitchen ventilation also helps.
Does cooking onion greatly reduce its nutritional value?
Cooking softens onion and can reduce some heat-sensitive plant compounds, but it does not make it nutritionally useless. Gentle cooking usually preserves more flavor and overall quality than prolonged high heat.
What foods pair well with diced onion?
Diced onion works well with eggs, legumes, meat, poultry, fish, and many vegetable dishes. It also balances rich foods especially well when combined with oil, acid, and herbs.
Is raw onion or cooked onion easier to digest?
For many people, cooked onion is easier to tolerate because heat reduces its sharpness. Raw onion can trigger gas, bloating, or stomach discomfort in sensitive individuals.
Is diced onion a good food before a workout?
It can be fine in small amounts for people who tolerate it well, but raw onion may cause bloating or reflux before exercise. Closer to training, it is often better as part of a light meal rather than a large, heavy one.
Does soaking onion in water make it less harsh?
Yes, a short soak in cold water can mellow its sharp flavor. This is especially useful for salads, wraps, and sandwiches.
How can you tell if diced onion has gone bad?
Signs of spoilage include a sour or unpleasant smell, slimy texture, excessive softness, or visible mold. If you notice these changes, it is best to discard it.
Who should be careful with diced onion?
People with IBS, reflux, or a sensitive stomach may need to limit it, especially raw. Onion can also worsen breath odor and digestive discomfort in some individuals.
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Nutrition data compiled from USDA FoodData Central and scientific sources.