Raw red 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 (150.2g)

Calories		60.1
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.0 mg	0%
Total Carbohydrates		14.0 g	5%
	Dietary Fiber	2.6 g	9%
	Sugars	6.3 g
protein		1.7 g	3%
Vitamin D		0 mcg	0%
Calcium		34.5 mg	2%
Iron		0.3 mg	1%
Potassium		219.2 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: 1 cal (2.8%)

Protein: 6 cal (10.5%)

Carbs: 56 cal (86.7%)

About Raw red onion

Red onions are a variety of Allium cepa, commonly used in global cuisines like Mediterranean, Indian, and Mexican dishes for their sharp flavor and vibrant color. Native to Central Asia, red onions are now cultivated worldwide. Nutritionally, they are low in calories (about 40 calories per 100 grams), primarily composed of water (89%), carbohydrates, and small amounts of protein. Rich in antioxidants like quercetin and anthocyanins, red onions also provide vitamin C (7% of the Recommended Daily Intake per 100 grams) and small amounts of nutrients such as vitamin B6, folate, and potassium.

Health Benefits

• Rich in antioxidants such as quercetin and anthocyanins, which help reduce oxidative stress and may lower the risk of chronic diseases.
• Contains vitamin C, supporting immune function and collagen formation for skin and tissue repair.
• Provides small amounts of potassium, which helps regulate blood pressure and maintain proper muscle function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie diets

Not suitable for: Individuals with onion allergies or sensitivity to fodmaps (may trigger symptoms in ibs sufferers)

Selection and Storage

Store whole red onions in a cool, dry, and well-ventilated space for up to 4-6 weeks. Once cut, wrap tightly and refrigerate; use within a few days to preserve freshness.

Common Questions About Raw red onion Nutrition

Is raw red onion high in protein?

Raw red onion is not high in protein, containing only about 1 gram of protein per 100 grams. It’s primarily composed of carbohydrates and water, with minimal protein content, making it a poor source for meeting protein needs.

Can I eat raw red onion on a keto diet?

Yes, raw red onion can be eaten on a keto diet in moderation. It contains about 9 grams of total carbohydrates and 4 grams of net carbs per 100 grams, so portion control is essential to stay within your carb limit.

What are the health benefits of raw red onion?

Raw red onions are rich in antioxidants, particularly quercetin and anthocyanins, which may help reduce inflammation and support heart health. They also provide vitamin C, potassium, and small amounts of B vitamins, contributing to overall immunity and energy metabolism.

What is the recommended portion size of raw red onion?

A typical serving size of raw red onion is about 1/2 cup (around 58 grams), which contains roughly 23 calories, 5.3 grams of carbohydrates, and 1.2 grams of fiber. This portion is commonly used in salads or as a garnish without overwhelming a dish's flavor.

How does raw red onion compare to white onion in flavor and nutrition?

Raw red onion has a milder, sweeter taste compared to the sharper flavor of white onion. Nutritionally, red onions contain higher levels of antioxidants like anthocyanins, while white onions provide slightly fewer carbs and calories per serving. Both are suitable for similar culinary uses, but red onions are often preferred raw for their vibrant color and mild sweetness.

Data Sources & Scientific References