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Onion (half, medium) Calories
Low calorie, source of vitamin C, contains fiber
CALORIES
GI
POTASSIUM
FIBER
Onion (half, medium) Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Onion (half, medium) 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
Onion (half, medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Onion (half, medium) 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 (half, medium) Contain Allergens?
No known major allergens
Which Diets Is Onion (half, medium) 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 (half, medium) 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 (half, medium)
Onion (half, medium) — Frequently Asked Questions
How can I cut onion with less eye irritation?
Chilling the onion briefly and using a sharp knife can reduce the release of irritating compounds. Leaving the root end until last may also help.
How long does half an onion keep after cutting?
A cut onion should be stored sealed in the fridge and is best used within 1-2 days. Discard it if it becomes slimy, overly wet, or develops an off smell.
Can onion be frozen?
Yes, chopped onion freezes well for cooked dishes. After thawing it becomes softer, so it is usually better for soups, sauces, and sautés than for salads.
Does cooking onion greatly reduce its nutritional value?
Cooking changes the water content and flavor, and some delicate compounds may decrease. Even so, onion still contributes fiber, flavor, and useful plant compounds to meals.
Is raw onion or cooked onion easier to digest?
Cooked onion is often easier on the stomach because it is softer and less pungent. Raw onion can trigger bloating, gas, or heartburn in sensitive people.
Why does onion cause gas or bloating for some people?
Onion contains fermentable carbohydrates that can be uncomfortable for some digestive systems. People with IBS or a sensitive gut may notice symptoms more strongly.
Is onion a good choice before a workout?
That depends on portion size and tolerance. Raw onion can cause stomach discomfort for some people, so a small amount in a familiar meal is usually a safer pre-workout option.
What foods pair well with onion?
Onion works well with legumes, eggs, meat, yogurt-based dishes, and olive oil vegetables. It adds aroma and depth, which can make simple meals more satisfying.
What is the difference between red, white, and yellow onions in cooking?
They differ mainly in sharpness and sweetness. Red onion is common in salads and pickles, yellow onion is the standard base for cooked dishes, and white onion is often chosen when a cleaner, sharper flavor is wanted.
Can onion by itself treat a cold or infection?
No. Onion can be part of a healthy diet, but it does not treat infections or replace medical care when symptoms are severe or persistent.
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Nutrition data compiled from USDA FoodData Central and scientific sources.