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Yellow Onion Calories
Source of vitamin C and fiber, low calorie, contains antioxidants
CALORIES
GI
POTASSIUM
FIBER
Yellow Onion Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
9.3g
· 88%
Protein
1.1g
· 10%
Fat
0.1g
· 2%
Fiber
1.7g
Yellow Onion Vitamins & Minerals
Vitamins
Vitamin C
7.4mg · 8% DV
B6
0.12mg · 7% 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
Yellow Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yellow 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 Yellow Onion Contain Allergens?
No known major allergens
Which Diets Is Yellow 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
✓ Suitable
Low FODMAP
— Not suitable
Yellow Onion Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yellow Onion
Yellow Onion — Frequently Asked Questions
How can I make yellow onion taste less sharp?
Soak sliced or chopped onion in cold water for 10–15 minutes to mellow its pungency. For salads, drain and dry it well; briefly tossing it with lemon juice or vinegar can also soften the flavor.
Is yellow onion better raw or cooked?
Both have useful culinary roles. Raw onion is crisp and pungent, while cooking makes it sweeter, softer, and often easier for some people to digest.
Why does cutting yellow onion make your eyes water?
Cutting damages the onion’s cells and releases sulfur-containing compounds that irritate the eyes. Using a sharp knife, chilling the onion briefly, and cutting in a well-ventilated area may help reduce tearing.
What is the best way to store whole yellow onions?
Keep whole onions in a cool, dry, dark place with good airflow. Store them in a mesh bag or ventilated basket rather than a sealed plastic bag, and keep them away from potatoes, which can speed spoilage.
How long does cut yellow onion keep in the refrigerator?
Store cut onion in an airtight container in the refrigerator and use it within a few days. Discard it if it becomes slimy, moldy, unusually soft, or develops an off smell.
Can yellow onion be frozen?
Yes, chopped yellow onion freezes well for cooked dishes. It will become softer after thawing, so it is best used in soups, sauces, stir-fries, and other cooked recipes rather than fresh salads.
Do you need to add sugar to caramelize yellow onions?
Usually not. Slow cooking over low to medium heat brings out the onion’s natural sweetness; add a small splash of water if needed to prevent sticking or burning.
How does yellow onion compare with red onion in cooking?
Yellow onion has a balanced flavor that works especially well in soups, sauces, sautés, and long-cooked dishes. Red onion is often chosen for salads, sandwiches, and pickling because of its color and more pronounced raw flavor.
Is yellow onion a good food before or after a workout?
Onion is not usually eaten as a standalone workout food, but it can be part of a balanced meal. Raw onion may cause gas or stomach discomfort before exercise in sensitive people, so cooked onion may be a better choice.
Who should be careful with yellow onion?
People with irritable bowel syndrome or sensitive digestion may find that onion triggers bloating, gas, or abdominal discomfort because it contains fermentable carbohydrates. Raw onion can also worsen symptoms for some people with reflux, so portion size and preparation should be adjusted to personal tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.