1 serving (85 grams) contains 34 calories, 0.9 grams of protein, 0.1 grams of fat, and 7.9 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
68 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.8 mg | 0% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 7.2 g | ||
| protein | 1.9 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 39.1 mg | 3% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 248.2 mg | 5% | |
* 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 Fresh onion
Onions (Allium cepa) are versatile root vegetables originating from Central Asia, now a staple in cuisines worldwide, including European, Asian, and American dishes. Known for their pungent aroma and flavor, onions are nutrient-rich and low in calories, providing approximately 40 calories per 100 grams. They are high in water content (around 89%) and contain significant amounts of vitamin C, vitamin B6, manganese, and antioxidants like quercetin. Onions come in various types, such as red, yellow, and white, each contributing unique flavors and textures to recipes. Their sulfur-containing compounds not only contribute to their taste but also offer potential health benefits.
Health Benefits
- Supports immune health due to rich vitamin C content (5 mg per 100 g).
- Promotes heart health through quercetin, an antioxidant that reduces inflammation and improves cholesterol levels.
- Aids digestive health by providing dietary fiber (1.7 g per 100 g), which supports gut microbiome balance.
Dietary Considerations
Selection and Storage
Store whole onions in a dry, cool, well-ventilated space away from direct sunlight for optimal freshness. Refrigerate cut onions in an airtight container and use within 7 days.
Common Questions About Fresh onion Nutrition
What is the nutritional content of fresh onion?
One medium fresh onion (about 110 grams) contains approximately 44 calories, 1 gram of protein, 0 grams of fat, and 10 grams of carbohydrates, including 1.9 grams of fiber and 4.7 grams of sugar. Onions are also a good source of vitamin C, vitamin B6, manganese, and small amounts of other essential nutrients.
Can I eat fresh onion on a keto or low-carb diet?
Yes, fresh onions can fit into a keto or low-carb diet when consumed in moderate quantities. While they contain about 8 grams of net carbs per 100 grams, their natural sweetness and strong flavor mean that small amounts can go a long way in enhancing dishes without significantly increasing carb counts.
What are the health benefits of fresh onion?
Fresh onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory and immune-boosting properties. They may help reduce the risk of heart disease by lowering blood pressure and cholesterol levels. Onions also support gut health due to their prebiotic fiber content, which promotes healthy gut bacteria growth.
How much fresh onion should I eat in one serving?
A typical serving size of fresh onion is about 1/2 cup chopped (approximately 56 grams), which provides around 22 calories and 4 grams of carbohydrates. This portion is generally enough to flavor dishes without overpowering them or adding too many calories or carbs.
How does fresh onion compare to other vegetables like garlic or shallots in cooking?
Fresh onions have a milder, sweeter flavor compared to garlic's pungent taste and shallots' subtle, slightly sweet flavor. Onions are more versatile and used in a wide variety of cuisines, while garlic adds stronger, sharper notes and shallots are typically preferred for delicate dishes like vinaigrettes or sauces. Cooking methods can enhance or mellow the flavor of onions, making them adaptable to many 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.
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.
