Oignons

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 40 calories, 1.1 grams of protein, 0.1 grams of fat, and 9.3 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		80
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8 mg	0%
Total Carbohydrates		18.7 g	6%
	Dietary Fiber	3.4 g	12%
	Sugars	8.5 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 sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (2.1%)

Protein: 8 cal (10.3%)

Carbs: 74 cal (87.6%)

About Oignons

Oignons, or onions, are bulb-shaped vegetables that originated in Central Asia and have been cultivated for thousands of years. They are versatile and integral to many global cuisines, including French, Indian, and Mediterranean. Nutritionally, onions are low in calories (40 calories per 100 g) and contain small amounts of protein (1.1 g) and fat (0.1 g), while being a source of carbohydrates (9.34 g) and dietary fiber (1.7 g). They are rich in vitamin C (7.4 mg per 100 g), which supports immune function, and contain trace amounts of calcium (23 mg) and iron (0.21 mg). Onions are also known for their antioxidants and sulfur compounds, contributing to their characteristic flavor and potential health benefits.

Health Benefits

• Supports immune health due to vitamin C, which promotes collagen production and acts as an antioxidant.
• Contains sulfur compounds like allicin that may help reduce inflammation and support heart health.
• Includes dietary fiber (1.7 g per 100 g) that aids in digestion and promotes gut health.
• Rich in plant antioxidants, such as quercetin, which may help protect cells from oxidative stress.
• Provides trace amounts of iron (0.21 mg) for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains none typically, but individuals with onion allergies should avoid

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

Not suitable for: Fodmap diet (due to high fructan content)

Selection and Storage

Store onions whole in a cool, dry, and ventilated space. Once cut, refrigerate them in an airtight container for up to 7 days.

Common Questions About Oignons Nutrition

How many calories and nutrients are in onions?

Onions provide 40 calories per 100 grams, 1.1 grams of protein, 9.34 grams of carbs, and 0.1 grams of fat. They also contain 1.7 grams of fiber, 4.24 grams of natural sugars, and are very low in sodium (4 mg), making them a nutrient-dense food.

Are onions compatible with a keto or low-carb diet?

While onions contain 9.34 grams of carbs per 100 grams, they also include 1.7 grams of fiber, resulting in a net carb count of 7.64 grams. Consuming onions in moderation can fit within a keto or low-carb diet due to their flavor enhancement and nutrient profile.

What are the health benefits of eating onions?

Onions are rich in antioxidants, particularly quercetin, which supports heart health and reduces inflammation. They also contain fiber for digestive health and compounds with antibacterial properties, contributing to overall well-being when included in a balanced diet.

How much onion should I eat in a serving?

A typical serving size of onion is about 50-100 grams, which is roughly half a medium onion. This portion provides around 20-40 calories and is a great way to add flavor while benefiting from its nutrients without exceeding calorie targets.

How do onions compare to other similar vegetables, like garlic or shallots?

Onions have a mild but versatile flavor compared to the stronger taste of garlic or the sweeter and milder profile of shallots. Nutritionally, onions are lower in calories and fat than shallots but higher in carbs. Garlic, while similar in health benefits, is more nutrient-concentrated in smaller quantities.

Data Sources & Scientific References