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White onion (raw) Calories
Low calorie, source of vitamin C, contains antioxidants
CALORIES
GI
POTASSIUM
FIBER
White onion (raw) Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
White onion (raw) Vitamins & Minerals
Vitamins
Vitamin C
7.4mg · 8% DV
B6
0.12mg · 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
White onion (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White onion (raw) 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 White onion (raw) Contain Allergens?
No known major allergens
Which Diets Is White onion (raw) 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
White onion (raw) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to White onion (raw)
White onion (raw) — Frequently Asked Questions
Why can raw white onion upset the stomach?
Raw onion contains sulfur compounds and fermentable carbohydrates that can trigger gas, bloating, or heartburn in some people. If you have reflux, IBS, or a sensitive stomach, smaller portions or cooked onion may be easier to tolerate.
How can you make raw white onion taste less sharp?
Soaking sliced onion briefly in cold water or rinsing it with a little lemon water can reduce its bite. This also softens the texture slightly, which works well for salads and sandwiches.
How should raw white onion be stored after cutting?
Once cut, it should be kept in a sealed container in the refrigerator and used within a few days. Whole onions keep better in a cool, dry, well-ventilated place rather than in a damp fridge drawer.
Can raw white onion be frozen?
Yes, chopped onion can be frozen, but it loses its crisp texture after thawing. Frozen onion is best used in soups, sauces, and sautés rather than fresh salads.
Is white onion or red onion better for eating raw?
White onion usually has a cleaner, sharper flavor, so it is popular in salsas, tacos, and savory toppings. Red onion is often milder to eat raw and is commonly chosen for salads and color.
What foods pair well with raw white onion in a balanced meal?
It pairs well with protein and healthy fat sources, which can make a meal more filling and balanced. Good combinations include eggs, yogurt, beans, olive oil, avocado, tuna, or cheese.
Is raw white onion a good choice before a workout?
Not always, because it can cause digestive discomfort if eaten too close to exercise. If you want it before training, test a small amount well ahead of your session.
Is it bad to eat raw white onion at night?
Not inherently, but some people notice heartburn, indigestion, or lingering breath when they eat it late. If evening meals trigger reflux for you, raw onion may be worth limiting at night.
Does eating raw onion kill germs or act like an antibiotic?
No, raw onion is not a substitute for antibiotics and does not treat infections. It contains useful plant compounds, but those do not replace medical treatment when you are ill.
Who should be careful with raw white onion?
People with reflux, gastritis, IBS, or very sensitive digestion may tolerate it poorly. Those following a low-FODMAP approach may also need to limit or avoid it depending on their symptoms.
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Nutrition data compiled from USDA FoodData Central and scientific sources.