Raw onions

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	0.1 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

🍯 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 onions

Onions (Allium cepa) are bulbous vegetables originating from Central Asia, now widely used in cuisines globally due to their versatile flavor profile, ranging from sweet when caramelized to sharp when raw. Commonly featured in salads, soups, and ethnic dishes such as Indian curries or French onion soup, they are rich in several nutrients including vitamin C, dietary fiber, and antioxidants like quercetin. Raw onions are particularly low in calories, with only 40 calories per 100 grams, while offering a robust mix of micronutrients and phytochemicals that contribute to overall health.

Health Benefits

• Rich in vitamin C, which supports a healthy immune system and skin health.
• Contains quercetin, a flavonoid with antioxidant properties that may reduce inflammation and support heart health.
• High in dietary fiber, promoting digestive health and aiding in regular bowel movements.
• Supports bone health due to moderate levels of manganese, which helps in connective tissue formation.
• May lower blood sugar levels, thanks to compounds like sulfur and chromium that improve insulin function.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-fodmap, onion allergy

Selection and Storage

Store whole raw onions in a cool, dry, and dark place, away from direct sunlight, for up to 2-4 weeks. Once cut, refrigerate in an airtight container and use within 7 days.

Common Questions About Raw onions Nutrition

What is the nutritional content of raw onions?

Raw onions are low in calories and contain approximately 40 calories per 100 grams. They provide 1.1 grams of protein, 9.3 grams of carbohydrates, and are rich in vitamin C, vitamin B6, manganese, and antioxidants such as quercetin. They are also a source of fiber, with about 1.7 grams per 100 grams.

Are raw onions suitable for keto and low-carb diets?

Raw onions can be included in keto and low-carb diets in moderation. They contain around 9 grams of carbohydrates per 100 grams, with roughly 4.2 grams being sugars and 1.7 grams being fiber. Portion control is essential to keep carbohydrate intake within keto guidelines.

What are the health benefits of eating raw onions?

Raw onions are packed with antioxidants like quercetin, which may have anti-inflammatory and heart-protective properties. They support immune health due to their high vitamin C content and may improve gut health thanks to their fiber and prebiotic compounds like inulin. However, they can cause digestive discomfort in individuals sensitive to certain sulfur compounds.

What is the recommended serving size of raw onions?

A typical serving size of raw onions is around 50 grams (approximately half a medium onion), which provides about 20 calories and 4.6 grams of carbohydrates. This portion size is generally well-tolerated and fits into most dietary plans.

How do raw onions compare to cooked onions nutritionally?

Raw onions retain more water-soluble nutrients like vitamin C compared to cooked onions, which can lose some nutrients during cooking. Cooked onions tend to be sweeter due to caramelization, as the natural sugars break down under heat, whereas raw onions offer a sharper, spicier flavor.

Data Sources & Scientific References