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Raw Red Onion Calories
Raw red onion is rich in antioxidants and fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Raw Red Onion (80 g) has 32 calories. That works out to 40 calories per 100 g. It contains 7.4 g of carbs, 0.9 g of protein, 0.1 g of fat and 1.4 g of fiber. Its 5.9 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Raw Red Onion Nutrition Facts
Selected: 1 piece (small) · 80 g
32
KCAL / 80G
Carbs
7.4g
· 3% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1.4g
· 5% 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%
Raw Red Onion nutrition facts table · 1 piece (small) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 0.9 g | 2% |
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 Small Raw Red Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 80 g | 32 kcal |
| 1 tablespoon (chopped) | 10 g | 4 kcal |
| 1 slice (thin) | 15 g | 6 kcal |
| 1 slice (thick) | 25 g | 10 kcal |
| ½ piece (half) | 40 g | 16 kcal |
| 100 g | 100 g | 40 kcal |
| 1 cup (chopped) | 115 g | 46 kcal |
| 1 piece (medium) | 150 g | 60 kcal |
| 1 piece (large) | 220 g | 88 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Raw Red Onion
Is raw red onion good for you?
Yes, raw red onion provides fiber and antioxidants. Adding it to salads, sandwiches, or salsas is an easy way to enjoy it without cooking.
What is the difference between raw red onion and yellow onion?
Raw red onion is often milder and slightly sweeter, while yellow onion has a sharper flavor that mellows and sweetens with cooking. Red onion is especially popular raw in salads and sandwiches.
Why does raw red onion make your eyes water, and how can you prevent it?
Cutting raw red onion releases compounds that irritate the eyes. Use a sharp knife, chill the onion before cutting, and work near good ventilation to reduce exposure.
How do you make raw red onion taste less sharp?
Soak thinly sliced raw red onion briefly in cold water, then drain it well. This rinses away some of the sharp-tasting compounds while keeping the onion crisp.
How should you store cut raw red onion?
Store cut raw red onion in a sealed container in the refrigerator. Discard pieces that become slimy, unusually soft, or develop an unpleasant smell, and keep the container closed to limit odor transfer.
Can raw red onion cause bloating or gas?
Yes, raw red onion can cause gas or bloating in some people. Its fermentable carbohydrates may bother people with sensitive digestion; cooked onion may be easier for them to tolerate.
Do you need to wash raw red onion before eating it?
Yes, rinse the peeled raw red onion under running water before slicing it. Use a clean knife and cutting board as well, so dirt or germs are not transferred onto the cut surface.
Can dogs eat raw red onion?
No, dogs should not eat raw red onion. Onions can damage dogs’ red blood cells, and cooking does not make them safe; contact a veterinarian promptly if your dog eats some.
How do you use raw red onion in a salad?
Slice raw red onion thinly and scatter it through the salad so its flavor is balanced rather than overpowering. If you prefer a milder bite, soak the slices briefly in cold water and drain them.
Can you eat raw red onion on an empty stomach?
Yes, you can eat raw red onion on an empty stomach, but it may trigger heartburn or stomach discomfort in people who are sensitive to it. Have it with a meal if it irritates your stomach.
Raw Red Onion Vitamins & Minerals
Vitamins
Vitamin C
5.92mg · 7% DV
B6
0.1mg · 6% DV
Folate
15.2µg · 4% DV
B1
0.04mg · 3% DV
Minerals
Manganese
0.1mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
117mg · 3% DV
Phosphorus
23mg · 3% DV
Sodium
3.2mg · 0% DV
Raw Red Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Red Onion
To burn the 32 calories in 1 piece (small) (80 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 Raw Red Onion?
Raw Red Onion is the uncooked form of a red-skinned onion, with crisp, juicy layers and a sharper bite than its cooked counterpart. Its flavour can be pungent at first, with a mild sweetness underneath.
It is commonly sliced into salads, sandwiches, wraps and salsas, or served alongside grilled meats and fish. In Turkey, it often accompanies kebabs and dürüm, and appears in piyaz and other salads. It contributes fibre and antioxidants while remaining low in calories. If you prefer a gentler flavour, soak the slices briefly in cold water or dress them with lemon juice.
How Nutritious Is Raw Red 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 Raw Red Onion 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 Raw Red Onion Contain Allergens?
No known major allergens
Which Diets Is Raw Red 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
Raw Red Onion Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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.