1 serving (100 grams) contains 44 calories, 1.2 grams of protein, 0.1 grams of fat, and 10.3 grams of carbohydrates.
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Nutrition Information
Calories |
88 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8 mg | 0% | |
| Total Carbohydrates | 20.6 g | 7% | |
| Dietary Fiber | 3.4 g | 12% | |
| Sugars | 9.6 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54 mg | 4% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 292 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled onions
Boiled onions are a versatile vegetable enjoyed in various cuisines worldwide. Originating from central Asia, onions have been cultivated for thousands of years and are a staple ingredient in Indian, Mediterranean, and European dishes. When boiled, onions lose some of their pungency and develop a sweeter, mellow flavor while retaining much of their nutritional value. A serving of boiled onions is low in calories (approximately 40 calories per 100 grams) and provides dietary fiber, vitamin C, manganese, and small amounts of B vitamins. They also contain antioxidants, including quercetin, which support overall health. The boiling process may slightly reduce vitamin content but enhances digestibility, making boiled onions an ideal addition to balanced meals.
Health Benefits
- Rich in vitamin C, boiled onions support immune function and skin health.
- Contain quercetin, an antioxidant that may reduce inflammation and protect against cellular damage.
- Provide dietary fiber, which promotes digestive health and helps regulate blood sugar levels.
Dietary Considerations
Selection and Storage
Store boiled onions in an airtight container in the refrigerator for up to 3 days. Reheat gently or use in soups and stews.
Common Questions About Boiled onions Nutrition
What is the nutritional content of boiled onions?
Boiled onions are low in calories and rich in nutrients. One cup of boiled onions contains approximately 92 calories, 0.9 grams of protein, 0.2 grams of fat, and 21 grams of carbohydrates, including 3 grams of dietary fiber. They are also a good source of vitamin C, vitamin B6, manganese, and antioxidants.
Are boiled onions suitable for a keto diet?
Boiled onions can be consumed in moderation on a keto diet, but they are higher in carbohydrates compared to other low-carb vegetables. With 21 grams of carbohydrates per cup and 3 grams of fiber, they provide about 18 grams of net carbs, so portion control is key on a ketogenic diet.
What are the health benefits of eating boiled onions?
Boiled onions are rich in antioxidants like quercetin, which may help reduce inflammation and support heart health. They also contain prebiotics, which promote gut health, and vitamin C, which supports the immune system. However, excessive consumption can cause digestive discomfort for some people due to their natural sulfur compounds.
How much boiled onion should I eat per serving?
A typical serving size of boiled onions is about 1 cup (around 210 grams). This portion provides a good amount of nutrients without excessive calories or carbohydrates, making it an ideal side dish or ingredient in soups and stews.
How do boiled onions compare to raw onions nutritionally?
Boiled onions have a slightly reduced nutrient content compared to raw onions due to heat-sensitive vitamins, such as vitamin C, that may degrade during cooking. However, boiling can make onions easier to digest for some people and enhances their natural sweetness while still providing important nutrients like fiber, antioxidants, and manganese.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
