Cooked onion

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 44 calories, 1.1 grams of protein, 0.1 grams of fat, and 10.1 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		88
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8 mg	0%
Total Carbohydrates		20.2 g	7%
	Dietary Fiber	3.4 g	12%
	Sugars	8.4 g
protein		2.2 g	4%
Vitamin D		0 mcg	0%
Calcium		46 mg	3%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (2.0%)

Protein: 8 cal (9.6%)

Carbs: 80 cal (88.4%)

About Cooked onion

Cooked onions, derived from Allium cepa, are a staple ingredient in numerous cuisines worldwide, including French, Indian, Italian, and Mexican dishes. Onions are typically sautéed, caramelized, roasted, or boiled, contributing a sweet depth of flavor due to their natural sugars breaking down during cooking. Nutritionally, onions are low in calories, with approximately 44 calories per 100 grams when cooked. They are a good source of vitamin C, vitamin B6, manganese, and dietary fiber. Onions also contain antioxidants like quercetin and sulfur compounds, which are linked to various health benefits. Cooking onions slightly reduces their vitamin content but enhances their digestibility and flavor profile, making them a versatile and nutrient-rich ingredient in a balanced diet.

Health Benefits

• Supports immune health with vitamin C, which helps in the production of white blood cells and acts as an antioxidant.
• Promotes heart health due to sulfur compounds that may help lower cholesterol and reduce inflammation.
• Contains quercetin, a potent antioxidant that may protect cells from oxidative stress and reduce the risk of chronic diseases.
• Supports gut health through the soluble fiber inulin, which acts as a prebiotic and feeds beneficial gut bacteria.
• Provides manganese, important for bone health and metabolic functioning.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free

Not suitable for: Low-fodmap, onion allergy

Selection and Storage

Store cooked onions in an airtight container in the refrigerator and consume within 3-4 days. Avoid leaving them at room temperature for prolonged periods to prevent bacterial growth.

Common Questions About Cooked onion Nutrition

What is the nutritional content of cooked onion?

Cooked onions are relatively low in calories, providing about 44 calories per 100 grams. They contain around 1 gram of protein, minimal fats, and approximately 10 grams of carbohydrates. They are also a good source of vitamin C, B6, and small amounts of potassium and manganese.

Can I eat cooked onion on a keto diet?

Cooked onions can be included in a keto diet in moderation due to their moderate carbohydrate content (about 10 grams per 100 grams). It's best to use them sparingly in dishes to ensure they fit within your daily carb limit.

What are the health benefits and concerns of eating cooked onion?

Cooked onions are rich in antioxidants, particularly quercetin, which can help reduce inflammation and support heart health. They also contain compounds that may boost immunity. However, people with IBS or sensitivities to FODMAPs may experience digestive discomfort when consuming onions.

What is a recommended serving size for cooked onion?

A typical serving size of cooked onion is about half a cup (approximately 80 grams), which contains roughly 35 calories and 8 grams of carbohydrates. Adjust portion sizes based on your dietary needs and the dish being prepared.

How do cooked onions compare to raw onions nutritionally?

Cooked onions have slightly fewer nutrients than raw onions due to the heat breaking down some vitamins, such as vitamin C. However, cooking makes them more digestible and can enhance their natural sweetness, making them more appealing in certain dishes.

Data Sources & Scientific References