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Red onion (half) Calories
Antioxidants, fiber, low calorie
CALORIES
GI
POTASSIUM
FIBER
Red onion (half) Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Red onion (half) Vitamins & Minerals
Vitamins
B6
0.13mg · 8% DV
Vitamin C
7.4mg · 8% DV
Folate
19µg · 5% DV
B1
0.04mg · 3% DV
Minerals
Phosphorus
29mg · 4% DV
Potassium ⭐
146mg · 4% DV
Calcium
23mg · 2% DV
Magnesium
10mg · 2% DV
Red onion (half) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Red onion (half) 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 Red onion (half) Contain Allergens?
No known major allergens
Which Diets Is Red onion (half) 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
Red onion (half) 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.
Foods Similar to Red onion (half)
Red onion (half) — Frequently Asked Questions
Is red onion better raw or cooked?
Both can fit well into a healthy diet; raw red onion stays sharper and crunchier, while cooking makes it sweeter and often easier to tolerate. The best choice depends on the dish and your digestion.
How can I make red onion taste less harsh?
Slice it thinly and soak it briefly in cold water, or toss it with lemon juice or vinegar. This softens the bite without needing to cook it.
How should I store half a red onion after cutting it?
Wrap the cut side or place it in an airtight container in the fridge. That helps limit odor, drying, and texture loss.
Can red onion be frozen?
Yes, especially if you plan to use it in cooked dishes later. After thawing, the texture becomes softer, so it is usually less appealing for salads.
What foods pair well with red onion?
It works well with salads, beans, grilled meats, fish, sandwiches, and yogurt-based dishes. Acidic ingredients like lemon or vinegar often balance its sharpness.
Is red onion a good food before a workout?
It depends on your tolerance and portion size. Raw onion can cause bloating or stomach discomfort in some people, so it may be better in small amounts before exercise.
Is it bad to eat red onion at night?
Not inherently. But if you are prone to reflux, gas, or a sensitive stomach, raw onion late in the evening may be uncomfortable.
Is red onion better than white onion for salads?
Many people prefer red onion in salads because it looks more vibrant and often tastes milder. White onion can be more pungent and dominant.
Who should be careful with red onion?
People with IBS, reflux, or sensitive digestion may not tolerate raw onion well. Cooking it can make it easier for some of them to handle.
Does cooking red onion destroy all of its nutritional value?
No. Cooking changes flavor and texture and may reduce some delicate compounds, but the onion still contributes fiber, flavor, and plant-food variety to the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.