100 g of Onion (Stewed) has 38 calories. It contains 8.6 g of carbs, 1.1 g of protein, 0.1 g of fat and 1.6 g of fiber. Its 0.1 mg of B6 covers 8% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Onion (Stewed) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.6g

· 3% DV

Protein

1.1g

· 2% DV

Fat

0.1g

· 0% DV

Fiber

1.6g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 87% · Protein 11% · Fat 2%

Onion (Stewed) Vitamins & Minerals

Vitamins

0.13mg · 8% DV

Vitamin C

5.2mg · 6% DV

Folate

19µg · 5% DV

0.04mg · 3% DV

Minerals

Phosphorus

29mg · 4% DV

Potassium ⭐

146mg · 4% DV

Calcium

23mg · 2% DV

Magnesium

10mg · 2% DV

How Nutritious Is Onion (Stewed)?

Nutrient density

Medium

35/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

46/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Onion (Stewed) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.6

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Onion (Stewed)

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Onion (Stewed) 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 Onion (Stewed) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Onion (Stewed) 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 (Stewed) Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Onion (Stewed)

🧅vs🍅

Onion (Stewed) vs Tomato20 kcal more per 100 g

→🧅vs🥗

Onion (Stewed) vs Mixed Green Salad20 kcal more per 100 g

→🧅vs🫑

Onion (Stewed) vs Red Pepper7 kcal more per 100 g

→🧅vs🥄

Onion (Stewed) vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Onion (Stewed)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Onion (Stewed)

How many calories are in stewed onions?

Stewed onions contain 38 calories per 100 g. The same serving provides 8.6 g of carbohydrates, 1.1 g of protein, and 0.1 g of fat.

Do stewed onions raise blood sugar?

Stewed onions have a glycemic index of 30, which is considered low. They also provide 1.6 g of fiber per 100 g.

Have another question about Onion (Stewed)?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026