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Oven-Baked Onion Calories
Oven-baked onion, lightly caramelized and tender, rich in fiber and vitamin C.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-Baked Onion (120 g) has 50 calories. That works out to 42 calories per 100 g. It contains 11.5 g of carbs, 1.4 g of protein, 0.1 g of fat and 2 g of fiber. Its 8.9 mg of Vitamin C covers 10% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Oven-Baked Onion Nutrition Facts
Selected: 1 piece (medium) · 120 g
50
KCAL / 120G
Carbs
11.5g
· 4% DV
Protein
1.4g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 11% · Fat 1%
Oven-Baked Onion nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Oven-Baked Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 50 kcal |
| 1 slice (thin) | 30 g | 13 kcal |
| 1 slice (thick) | 50 g | 21 kcal |
| 1 piece (small) | 80 g | 34 kcal |
| 1 cup (chopped) | 90 g | 38 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (medium) | 100 g | 42 kcal |
| 1 cup (shredded) | 120 g | 50 kcal |
| 1 serving (large) | 150 g | 63 kcal |
| 1 piece (large) | 180 g | 76 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Oven-Baked Onion
How do you make Oven-Baked Onion?
To make Oven-Baked Onion, peel whole onions or cut them into wedges, toss with a little oil and seasoning, and roast until tender and browned at the edges. Leave space between pieces so they roast rather than steam.
Can you bake Oven-Baked Onion with the skin on?
Yes, you can roast onions with their papery skin on; it helps keep the inside moist, and you can peel it off after baking. Peeled onions absorb seasonings more directly and develop more browning on their exposed surfaces.
What type of onion is best for Oven-Baked Onion?
Yellow onions are a reliable choice for Oven-Baked Onion because they turn tender and mellow as they cook. Red onions become sweeter and retain their color, while small pearl onions can be roasted whole and served as bite-sized pieces.
Why is my Oven-Baked Onion still hard?
Oven-Baked Onion may stay hard if the pieces are very large, the oven is not fully heated, or it has not cooked long enough. Keep roasting until a fork slides easily into the center, checking the largest piece.
What seasonings go well with Oven-Baked Onion?
Oven-Baked Onion works well with olive oil, salt, and black pepper, plus thyme, rosemary, garlic, or paprika. Add dried herbs before roasting so their flavor infuses the onion; finish with fresh herbs after baking to keep them bright.
What can you serve with Oven-Baked Onion?
Serve Oven-Baked Onion alongside roasted meat, chicken, fish, or other vegetables, or add it to grain bowls and sandwiches. Its mellow sweetness pairs especially well with savory dishes and tangy sauces such as yogurt or vinaigrette.
How should you store leftover Oven-Baked Onion?
Refrigerate leftover Oven-Baked Onion in a covered container once it has cooled, rather than leaving it out for an extended period. Reheat it in an oven or skillet to bring back some browned texture; a microwave can make it softer.
Can you freeze Oven-Baked Onion?
Yes, Oven-Baked Onion can be frozen, though it may become softer and release moisture after thawing. Freeze cooled portions in an airtight container, then use them in soups, sauces, or other cooked dishes where the texture change matters less.
Can Oven-Baked Onion replace raw onion in a recipe?
Usually not when a recipe relies on raw onion’s crisp texture and sharp bite. Oven-Baked Onion is softer and sweeter, so it works better as a cooked substitute in warm dishes, sandwiches, or fillings than in fresh salsa or salads.
Does Oven-Baked Onion lose nutrients during cooking?
Oven-Baked Onion can lose some heat-sensitive vitamin C during roasting, while much of its fiber remains. Roasting until tender rather than cooking it for an unnecessarily long time helps limit vitamin loss while developing its mellow flavor.
Oven-Baked Onion Vitamins & Minerals
Vitamins
Vitamin C
8.88mg · 10% DV
B6
0.16mg · 9% DV
Folate
22.8µg · 6% DV
B1
0.05mg · 4% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.12mg · 5% DV
Potassium ⭐
175mg · 5% DV
Phosphorus
35mg · 5% DV
Sodium
4.8mg · 0% DV
Oven-Baked Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Baked Onion
To burn the 50 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oven-Baked Onion?
Oven-baked onion is made by roasting a whole onion or one cut in half until its layers turn soft and lightly caramelised. Onions are a staple in many cuisines, so this is a simple cooking method rather than a dish tied to one particular place. The onion’s sharp edge mellows in the oven, bringing out a gentle sweetness and a tender texture.
Serve it as a side with roasted meat, fish or other vegetables, or add it to a grain bowl or a spread of small plates. It contributes fibre while remaining low in calories: a 100 g portion has 42 calories. For an easy, lighter preparation, roast it with just a little oil and finish with herbs, pepper or a squeeze of lemon.
How Nutritious Is Oven-Baked Onion?
Nutrient density
High
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
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.
Is Oven-Baked 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 Oven-Baked Onion Contain Allergens?
No known major allergens
Which Diets Is Oven-Baked 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
— Not suitable
Low FODMAP
— Not suitable
Oven-Baked Onion Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.