Raw onion

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 (150g)

Calories		60
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0.0 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (1.4%)

Protein: 6 cal (10.1%)

Carbs: 56 cal (88.5%)

About Raw onion

Raw onions are a versatile vegetable belonging to the Allium family, originating from Central Asia and widely used in cuisines worldwide, such as Indian, Mediterranean, and Mexican dishes. They are low in calories (40 kcal per 100 g) and rich in vitamins, minerals, and beneficial plant compounds. Raw onions are an excellent source of vitamin C, which supports immune function, and contain significant amounts of antioxidants like quercetin. They are also high in soluble fiber, particularly prebiotic inulin, which supports gut health.

Health Benefits

• Rich in vitamin C, which bolsters immune health and has antioxidant properties.
• High levels of quercetin, a flavonoid with anti-inflammatory and heart-protective effects.
• Contains inulin, a prebiotic fiber that supports a healthy gut microbiome and digestive health.
• Sulfur compounds in onions may help support cardiovascular health by lowering cholesterol levels.
• Provides manganese and small amounts of B vitamins for energy metabolism.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-fodmap

Selection and Storage

Store whole raw onions in a cool, dry, and well-ventilated space, away from direct sunlight. Avoid refrigeration for whole onions, but cut onions should be stored in an airtight container and refrigerated for up to 7 days.

Common Questions About Raw onion Nutrition

What is the nutritional content of raw onion?

Raw 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 1.7 grams of fiber. They are also a good source of vitamin C, vitamin B6, and manganese while being low in fat and cholesterol.

Can I eat raw onion on a keto or low-carb diet?

Raw onions can be included in moderation on a keto or low-carb diet. They contain about 9.3 grams of carbohydrates per 100 grams, with 1.7 grams as fiber, resulting in approximately 7.6 grams of net carbs. Use them sparingly to add flavor without exceeding carb limits.

What are the health benefits or concerns of eating raw onion?

Raw onions are rich in antioxidants and compounds like quercetin that may reduce inflammation and support heart health. They also have antibacterial properties. However, some individuals might experience digestive discomfort, such as gas or bloating, when eating raw onions in large amounts.

What is the recommended portion size for raw onion?

A typical serving of raw onion is about 1/2 cup, which weighs approximately 60 grams and contains around 24 calories. This amount is sufficient to add flavor and nutrients to meals without overpowering other ingredients.

How does raw onion compare to cooked onion in terms of nutrition?

Raw onions retain more vitamin C and antioxidants compared to cooked onions, as heat can degrade these nutrients. However, cooked onions have a milder flavor and are easier to digest for some people, making them a better choice for those with sensitive stomachs.

Data Sources & Scientific References

1. Vitamin C - Fact Sheet for Consumers

   NIH Office of Dietary Supplements

   Explains the importance of vitamin C, a key nutrient in onions, for immune health and antioxidant effects.

   View source →