1 serving (100 grams) contains 40 calories, 1.1 grams of protein, 0.1 grams of fat, and 9.3 grams of carbohydrates.
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Nutrition Information
Calories |
60 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6 mg | 0% | |
| Total Carbohydrates | 14.0 g | 5% | |
| Dietary Fiber | 2.5 g | 8% | |
| Sugars | 6.4 g | ||
| protein | 1.6 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 34.5 mg | 2% | |
| Iron | 0.3 mg | 1% | |
| Potassium | 219 mg | 4% | |
* 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 Chopped onions
Chopped onions, derived from bulb onions (Allium cepa), are a staple in global cuisines, including Indian, Mediterranean, and Western dishes. Known for their pungent flavor and aroma, onions are low in calories (40 kcal per 100g) and rich in essential nutrients. They provide vitamin C, B6, manganese, and small amounts of potassium and folate. Onions are also notable for their antioxidants, specifically quercetin, which contribute to their health benefits. Whether sautéed, raw, or caramelized, chopped onions enhance dishes with both flavor and nutrients.
Health Benefits
- Supports immune health due to the vitamin C content (7 mg per 100g).
- Reduces inflammation thanks to antioxidants like quercetin, which have anti-inflammatory properties.
- Supports digestion as onions contain prebiotic fibers (fructooligosaccharides) that fuel gut bacteria.
Dietary Considerations
Selection and Storage
Keep chopped onions in an airtight container in the fridge for up to 7 days. For optimal freshness, store whole onions in a cool, dry, well-ventilated place.
Common Questions About Chopped onions Nutrition
Are chopped onions high in calories or protein?
Chopped onions are very low in both calories and protein. One cup of chopped onions (about 160 grams) contains approximately 64 calories and 1.8 grams of protein, making them a low-calorie addition to meals.
Can I include chopped onions in a keto or low-carb diet?
Yes, chopped onions can be included in a keto or low-carb diet in moderation. One cup of chopped onions contains around 14.9 grams of carbohydrates, including 2.7 grams of fiber, resulting in approximately 12.2 grams of net carbs. Be mindful of portion size to stay within your carb limits.
What are the health benefits and concerns of eating chopped onions?
Chopped onions are rich in antioxidants, particularly quercetin, which may have anti-inflammatory and immune-supporting properties. They are also a source of vitamin C, with about 12% of the daily recommended intake per cup. However, eating large quantities might cause bloating or digestive discomfort for some people due to their sulfur compounds.
What is a recommended serving size for chopped onions?
A typical serving size of chopped onions is about 1/2 to 1 cup, depending on the recipe. This amount generally provides flavor without overpowering a dish and keeps calorie and carb consumption moderate for most dietary needs.
How do chopped onions compare to other vegetables like garlic or leeks in cooking?
Compared to garlic or leeks, chopped onions offer a milder, slightly sweet flavor when cooked, making them more versatile in a variety of dishes. They contain more water than garlic and less fiber than leeks, which can affect texture and nutritional values in recipes.
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.
- Onions in dietary recommendationsDietary Guidelines for AmericansSections discussing vegetables, including onions, as part of a balanced diet per USDA recommendations.
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.
