Onion
How Many Calories Are in Onion? Nutrition Facts and Benefits
Onion is a staple vegetable from the Allium family, prized worldwide for its layered texture and savory, slightly pungent flavor. Available in yellow, white, red, and sweet varieties, onions can be enjoyed raw or cooked and are used to add depth to countless dishes. Their characteristic aroma comes from sulfur-containing compounds, which also contribute to potential health benefits.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (raw) | 40 kcal | 9.3 g | 1.1 g | 0.1 g | 1.7 g | 4 mg |
| 2 | 1 medium (150 g) | 60 kcal | 14 g | 1.7 g | 0.2 g | 2.6 g | 6 mg |
Health Benefits of Onion
- Provides vitamin C, vitamin B6, folate, and potassium while being low in calories.
- Contains antioxidants such as quercetin and sulfur compounds with anti-inflammatory properties.
- Offers prebiotic fibers (inulin/fructans) that support a healthy gut microbiome.
- May support heart health by helping maintain healthy blood pressure and cholesterol levels.
- Adds bold flavor with minimal sodium, helping reduce added salt in meals.
Tips for Consuming Onion
- Enjoy raw in salads, salsas, and sandwiches; soak sliced onions in ice water or lemon juice to mellow sharpness.
- Roast, grill, or air-fry to bring out natural sweetness; caramelize slowly for rich, deep flavor.
- Quick-pickle with vinegar, salt, and herbs for a bright, tangy side or topping.
- Pair with legumes or leafy greens—onion’s vitamin C can aid iron absorption from plant foods.
- If sensitive to FODMAPs, use the green tops of scallions or onion-infused oil to capture flavor with fewer fermentable carbs.
- Store whole onions in a cool, dry, well-ventilated place; keep them away from potatoes to reduce sprouting.