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Onions (raw) Calories
Low calorie, Source of vitamin C, Contains fiber
CALORIES
GI
POTASSIUM
FIBER
Onions (raw) Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Onions (raw) 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
Onions (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Onions (raw) 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 Onions (raw) Contain Allergens?
No known major allergens
Which Diets Is Onions (raw) 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
Onions (raw) 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 Onions (raw)
Onions (raw) — Frequently Asked Questions
How long does raw onion stay fresh after cutting?
Once cut, raw onion usually keeps best for 1-2 days in the fridge in a sealed container. Airtight storage helps limit odor and prevents it from drying out.
Can raw onion be frozen?
Yes, chopped raw onion can be frozen, but the texture softens after thawing. It is usually better for cooked dishes than for salads once defrosted.
How can you make raw onion taste less sharp?
Soaking sliced onion briefly in cold water or tossing it with a little lemon juice can mellow its bite. Leaving it too long can also reduce some of its flavor.
Why does raw onion make your eyes water?
Cutting onion breaks its cells and releases sulfur-containing compounds into the air. When these reach your eyes, they can trigger tearing and irritation.
What foods pair well with raw onion in a balanced meal?
Raw onion works well with yogurt, salads, beans, eggs, fish, or meat. Pairing it with protein-rich foods can make a meal more filling and rounded.
Is raw onion a good choice before a workout?
It can be for some people, but raw onion may cause bloating, burping, or stomach discomfort before exercise. If you want to try it, keep the portion small and test your tolerance.
Is it bad to eat raw onion at night?
For most people, no. But if you are prone to reflux, indigestion, or a sensitive stomach, raw onion late in the evening may be uncomfortable.
Does raw onion cause gas for everyone?
No, but it can cause gas or bloating in some people because it contains fermentable carbohydrates. People with IBS or a sensitive gut may notice this more.
Is red onion better than white onion for eating raw?
It depends on the dish: red onion is often milder and popular in salads, while white or yellow onion can taste sharper. Nutritionally, both can fit well into a healthy diet.
Can raw onion work like an antibiotic?
No, raw onion is a nutritious vegetable, but it does not replace antibiotics or medical treatment. It should be seen as food, not as a treatment for infection.
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Nutrition data compiled from USDA FoodData Central and scientific sources.