1 serving (110 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 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8.0 mg | 0% | |
| Total Carbohydrates | 20.6 g | 7% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 9.4 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 322.0 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 Medium onion
The medium onion, Allium cepa, is a widely used vegetable with origins traced back to central Asia. It is a staple in numerous cuisines globally, including Indian, Italian, and French. Onions are low in calories, with about 44 calories per medium-sized onion (110g) and contain no fat. They are a good source of dietary fiber, vitamin C, vitamin B6, folate, and various antioxidants such as quercetin. Their distinctive flavor enhances both cooked and raw dishes, making them versatile in soups, salads, stir-fries, and sauces.
Health Benefits
- Rich in antioxidants like quercetin, which has anti-inflammatory and immune-boosting properties.
- Provides vitamin C that contributes to healthy skin, immunity, and tissue repair.
- Contains dietary fiber that supports digestive health and helps regulate blood sugar levels.
- Vitamin B6 in onions assists in brain function and production of neurotransmitters.
- Folate aids in cell division and DNA synthesis, essential for overall health.
Dietary Considerations
Selection and Storage
Store whole onions in a cool, dry, and well-ventilated place, away from direct sunlight to prevent sprouting. Once cut, refrigerate in a sealed container and use within 7 days.
Common Questions About Medium onion Nutrition
How many calories and nutrients are in a medium onion?
A medium onion (around 110 grams) contains approximately 44 calories, 1.2 grams of protein, 10 grams of carbohydrates, 2 grams of fiber, and no fat. It is also a good source of vitamin C, providing about 14% of your daily needs, as well as small amounts of B6, potassium, and manganese.
Can I include a medium onion in a keto or low-carb diet?
Yes, you can include a medium onion in a keto or low-carb diet but in moderation. A medium onion contains about 10 grams of carbohydrates, 2 of which are fiber (net carbs: 8 grams). While it fits into keto, its carb content should be factored into your daily allowance.
What are the health benefits of eating a medium onion?
Onions are rich in antioxidants, particularly quercetin, which may reduce inflammation and support heart health. They also contain compounds like sulfur that may help boost the immune system and improve digestion. Additionally, onions have prebiotic fibers that promote gut health.
What is the recommended serving size for a medium onion?
A medium onion, weighing about 110 grams, is typically considered a single serving. For recipes, this size is ideal to add flavor without overpowering the dish, but for raw consumption in salads or toppings, a quarter to half an onion may suffice.
How does a medium onion compare to other vegetables for cooking?
Compared to garlic or ginger, onions provide a milder sweetness and a more subtle depth of flavor. They caramelize when cooked, adding a natural sweetness, unlike celery or bell peppers, which tend to retain more crunch and a fresher taste when cooked.
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.
