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 | 0.1 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 Fresh onions
Onions are nutrient-rich root vegetables that belong to the Allium family, originating from Asia and widely used in global cuisines such as Indian, Mediterranean, and Mexican dishes. Available in varieties like yellow, red, and white, onions are low in calories yet packed with essential nutrients, including vitamin C, vitamin B6, folate, and potassium. Their bioactive compounds, such as quercetin and sulfur compounds, provide antioxidant and anti-inflammatory benefits, making them a versatile addition to both raw salads and cooked recipes. Onions also contain dietary fiber, promoting digestive health.
Health Benefits
- Rich in vitamin C, onions support immune function and skin health.
- Contains potassium, aiding in maintaining healthy blood pressure levels.
- Provides quercetin, an antioxidant that may reduce inflammation and lower the risk of chronic diseases.
- High in dietary fiber, supporting a healthy digestive system and regular bowel movements.
- Sulfur compounds in onions contribute to heart health by improving cholesterol levels.
Dietary Considerations
Selection and Storage
Store whole onions in a cool, dry, and well-ventilated space, away from direct sunlight to prevent sprouting and spoilage. Cut onions should be refrigerated in an airtight container and used within a few days.
Common Questions About Fresh onions Nutrition
What is the nutritional content of fresh onions?
Fresh onions are low in calories, with about 40 calories per 100 grams. They contain approximately 1.1 grams of protein, 9.3 grams of carbohydrates, and are virtually fat-free. Onions are also a good source of vitamin C, vitamin B6, potassium, and antioxidants such as quercetin.
Can I eat fresh onions on a keto or low-carb diet?
Yes, fresh onions can be included in a keto or low-carb diet in moderation. They contain about 9 grams of carbohydrates per 100 grams, with around 1.7 grams of fiber, resulting in approximately 7.3 grams of net carbs. Use them as a flavor enhancer rather than a primary ingredient to stay within your carb limits.
What are the health benefits of eating fresh onions?
Fresh onions offer several health benefits, including anti-inflammatory and antioxidant properties due to compounds like quercetin. They may help improve heart health by reducing cholesterol levels and blood pressure. Additionally, onions contain prebiotic fibers that support gut health. However, individuals with IBS or sensitivities to FODMAPs may need to limit their intake.
How much fresh onion should I eat per serving?
A typical serving size of fresh onions is about 1/2 cup, or roughly 56 grams. This amount provides around 22 calories and 5 grams of carbohydrates. Depending on your dietary needs, you can adjust the portion size to use onions as a garnish, ingredient, or side dish.
How do fresh onions compare to other alliums like garlic or scallions?
Fresh onions generally have a milder flavor and higher water content compared to garlic, which is more pungent. Scallions (green onions) have a more delicate taste and are higher in water content but provide fewer carbohydrates and calories. Choose onions for hearty dishes, garlic for concentrated flavor, and scallions for fresh salads or garnishes.
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.
