1 tablespoon (medium) of Onion powder (8 g) has 27 calories. That works out to 341 calories per 100 g. It contains 6.3 g of carbs, 0.8 g of protein, 0.1 g of fat and 1.2 g of fiber. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Onion powder Nutrition Facts

Selected: 100 g

341

KCAL / 100G

Carbs

79.1g

· 29% DV

Protein

10g

· 20% DV

Fat

· 1% DV

Fiber

15.2g

· 54% 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%

Onion powder Vitamins & Minerals

Vitamins

0.46mg · 38% DV

Vitamin C

24mg · 27% DV

0.29mg · 17% DV

1.2mg · 8% DV

Minerals

Phosphorus

322mg · 46% DV

Calcium

384mg · 38% DV

Potassium ⭐

985mg · 29% DV

Iron

5mg · 28% DV

How Nutritious Is Onion powder?

Nutrient density

High

60/ 100

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

51/ 100

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.

Onion powder Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Onion powder

To burn the 341 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Onion powder 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 Onion powder Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Onion powder 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

Onion powder Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Onion powder

🧅vs🌰

Onion powder vs Cinnamon94 kcal more per 100 g

→🧅vs🌿

Onion powder vs Sumac241 kcal more per 100 g

→🧅vs🌶️

Onion powder vs Black Pepper86 kcal more per 100 g

→🧅vs🧂

Onion powder vs Spice Mix21 kcal more per 100 g

→

Foods Similar to Onion powder

🌰

Cinnamon

247 kcal

🌿

Sumac

100 kcal

🌶️

Black Pepper

255 kcal

🧂

Spice Mix

320 kcal

🌱

Vanilla Extract

288 kcal

🌱

Mustard

66 kcal

🌿

Oregano

265 kcal

🌶️

Red pepper flakes

282 kcal

Frequently Asked Questions About Onion powder

How many calories are in onion powder?

Onion powder provides 341 calories per 100 g. The same amount contains 10 g of protein, 79.1 g of carbohydrates, and 1 g of fat.

Is onion powder low glycemic and suitable for keto?

Onion powder has a glycemic index of 30. It is listed as compatible with keto, vegan, vegetarian, gluten-free, Paleo, and Mediterranean diets.

Have another question about Onion powder?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026