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Oven-Roasted Onion Calories
Sweet, caramelized, fiber-rich, low-calorie
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Oven-Roasted Onion (80 g) has 35 calories. That works out to 44 calories per 100 g. It contains 8.1 g of carbs, 1 g of protein, 0.1 g of fat and 1.4 g of fiber. Its 0.1 mg of B6 covers 6% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Oven-Roasted Onion?
Oven-roasted onion is made by cooking peeled onions in the oven until their layers soften and the edges turn golden. It is a simple preparation rather than a dish tied to one particular cuisine; roasted onions appear in home cooking and restaurant meals around the world.
Roasting mellows the onion’s sharp bite and brings out a sweet, gently caramelised flavour. Serve it alongside grilled meat or vegetables, tuck it into sandwiches, or add it to salads, grain bowls and mezze-style plates. It provides fibre while remaining light at about 44 calories per 100 g. For an easy lighter side, roast it with just a little oil and season to taste.
Oven-Roasted Onion Nutrition Facts
Selected: 100 g
44
KCAL / 100G
Carbs
10.1g
· 4% DV
Protein
1.2g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 10% · Fat 2%
Oven-Roasted Onion Vitamins & Minerals
Vitamins
B6
0.12mg · 7% DV
Vitamin C
6.5mg · 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
How Nutritious Is Oven-Roasted Onion?
Nutrient density
Medium
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.
Oven-Roasted Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Roasted Onion
To burn the 44 calories in 100 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.
Is Oven-Roasted 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-Roasted Onion Contain Allergens?
No known major allergens
Which Diets Is Oven-Roasted 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-Roasted Onion 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.
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Frequently Asked Questions About Oven-Roasted Onion
How do you roast an oven-roasted onion evenly?
Cut the oven-roasted onion into similarly sized wedges or halves and spread the pieces in a single layer. Turn them partway through cooking so the cut surfaces brown evenly; crowded pieces release steam and tend to soften rather than roast.
Which onions work best for oven-roasted onion?
Yellow onions are a reliable choice for oven-roasted onion because they become tender and sweet without falling apart too quickly. Red onions keep their color and taste milder when roasted, while sweet onion varieties give a particularly gentle flavor.
Can you make oven-roasted onion without oil?
Yes, oven-roasted onion can be made without oil. Put the peeled onion or wedges on parchment and roast until tender, turning or rearranging them if needed. A little oil helps the outside brown more evenly, but it is not essential.
Why does oven-roasted onion burn on the outside before it softens inside?
Oven-roasted onion can burn outside before softening if the oven is too hot, the pieces are too small, or the cut sides sit directly against a dark pan. Roast larger pieces at moderate heat and cover loosely if the surface darkens too fast.
Does roasting an onion make it less pungent?
Yes, oven-roasted onion is usually milder than raw onion. Heat softens its sharp, sulfurous flavor and brings out sweetness, although the onion still has a distinct taste rather than becoming flavorless.
Can you roast red onions as oven-roasted onion?
Yes, red onions make excellent oven-roasted onion. Their color may darken during cooking, and their flavor becomes sweeter and less sharp. Cut them into wedges through the root end so the layers are less likely to separate.
Should you peel an onion before making oven-roasted onion?
You can peel an onion before making oven-roasted onion, or roast it with the papery skin on and remove the skin afterward. Peeling first gives the exposed layers more browning; leaving the skin on helps protect a whole onion as it cooks.
What should you serve with oven-roasted onion?
Oven-roasted onion pairs well with roasted meat, fish, grains, and other vegetables. Add it to a grain bowl, tuck it into a sandwich, or serve it beside a dip; its sweet, soft layers balance savory and tangy flavors.
How long do leftovers of oven-roasted onion keep?
Leftover oven-roasted onion keeps for a few days in a covered container in the refrigerator. Cool it promptly rather than leaving it out for an extended period, and reheat only the portion you plan to eat.
Can you freeze oven-roasted onion?
Yes, you can freeze oven-roasted onion once it has cooled. Freeze portions in a sealed container, then thaw them in the refrigerator or add them straight to a hot dish. The thawed onion may be softer, so it works best in sauces, soups, and fillings.
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Nutrition data compiled from USDA FoodData Central and scientific sources.