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Onion (Fresh) Calories
Low calorie, Source of vitamin C, Contains fiber
CALORIES
GI
POTASSIUM
FIBER
Onion (Fresh) Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Onion (Fresh) Vitamins & Minerals
Vitamins
Vitamin C
7.4mg · 8% DV
B6
0.12mg · 7% DV
Folate
19µg · 5% DV
B1
0.04mg · 3% DV
Minerals
Phosphorus
29mg · 4% DV
Potassium ⭐
146mg · 4% DV
Calcium
23mg · 2% DV
Magnesium
10mg · 2% DV
Onion (Fresh) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Onion (Fresh) 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 (Fresh) Contain Allergens?
No known major allergens
Which Diets Is Onion (Fresh) 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
Onion (Fresh) 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 Onion (Fresh)
Onion (Fresh) — Frequently Asked Questions
Why do fresh onions make your eyes water when you cut them?
Cutting an onion breaks its cells and releases sulfur-containing volatile compounds. When these reach the eyes, they form an irritant that triggers tears.
How can I make raw onion taste less sharp?
Soak sliced or chopped onion in cold water for 10–15 minutes, then drain it well. For salads, briefly tossing it with lemon juice or vinegar can also mellow the flavor.
Is raw onion better for you than cooked onion?
Raw onion retains more heat-sensitive sulfur compounds, while cooking softens its flavor and may make it easier to tolerate for some people. Including both raw and cooked onion is a practical way to add variety.
Does cooking onion destroy its nutrients?
Long cooking at high heat can reduce some heat-sensitive compounds and some vitamin C. Gentle sautéing or adding onion to soups and stews still preserves its fiber and many beneficial plant compounds.
What is the best way to store fresh onions?
Store whole dry onions in a cool, dry, dark, well-ventilated place rather than in a sealed plastic bag. Keep cut onion in an airtight container in the refrigerator and use it promptly.
Can chopped onion be frozen?
Yes, chopped onion freezes well in an airtight container or freezer bag. It becomes softer after thawing, so it is best used in cooked dishes, sauces, and soups rather than salads.
What foods pair well with onion?
Onion adds flavor to eggs, beans, fish, meat, yogurt-based dishes, and vegetable recipes. Pairing it with vitamin C-rich foods such as peppers, tomatoes, or lemon may support absorption of iron from plant foods.
Is caramelized onion a healthy choice?
Caramelized onion can be part of a balanced meal, but added oil and sugar can substantially change the final dish. Cook it slowly with minimal oil and no added sugar when possible.
Why can onion cause bloating or stomach discomfort?
Onion contains fermentable carbohydrates that can increase gas and bloating in sensitive people. Those with irritable bowel syndrome, reflux, or a sensitive stomach may tolerate smaller portions or cooked onion better.
Can onion cure a cold or prevent infections?
Onion is a nutritious vegetable, but it is not proven to cure colds or treat infections on its own. It can support an overall balanced diet, while persistent or severe symptoms should be assessed by a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.