1 serving (100 grams) contains 40 calories, 1.1 grams of protein, 0.1 grams of fat, and 9.3 grams of carbohydrates.
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Nutrition Information
Calories |
60 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6 mg | 0% | |
| Total Carbohydrates | 13.9 g | 5% | |
| Dietary Fiber | 2.5 g | 8% | |
| Sugars | 6.3 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
Source of Calories
About Red onions
Red onions, a member of the Allium family, are known for their vivid purplish-red skin and mild, sweet flavor. Originating from Central Asia, they are widely used in global cuisines, including Mediterranean, Indian, and Latin American dishes. Red onions are not only a versatile ingredient but also a nutritious one, offering vitamins, antioxidants, and dietary fiber. A medium red onion (approximately 148g) provides about 64 calories, 1.8g of protein, and 3g of dietary fiber, along with essential nutrients like vitamin C, vitamin B6, manganese, and small amounts of folate. Their flavonoid content, particularly quercetin, is highly regarded for its antioxidant properties.
Health Benefits
- Rich in antioxidants, especially quercetin and anthocyanins, which help to reduce oxidative stress in the body.
- Provides 10% of the daily recommended intake for vitamin C, supporting immune health and skin integrity.
- Good source of manganese, which contributes to bone health and metabolic regulation.
Dietary Considerations
Selection and Storage
Store whole red onions in a cool, dry, and well-ventilated place, away from potatoes as they can cause spoilage. Once cut, refrigerate in an airtight container and use within 7-10 days.
Common Questions About Red onions Nutrition
Are red onions nutritious?
Yes, red onions are nutritious and low in calories. One medium red onion (about 88 grams) contains approximately 40 calories, 1 gram of protein, 9 grams of carbohydrates, and 1.5 grams of dietary fiber. They are also rich in vitamin C, vitamin B6, and antioxidants like quercetin.
Can I eat red onions on a keto diet?
Red onions can be consumed in moderation on a keto diet as they contain about 9 grams of carbs per medium onion, with 1.5 grams being fiber. While their carb content is slightly higher compared to some low-carb vegetables, small portions can be included in recipes for flavor without compromising ketosis.
What are the health benefits of red onions?
Red onions are packed with antioxidants like quercetin, which may help reduce inflammation and support heart health. They also contain compounds that enhance immune function and may have anti-cancer properties. Additionally, their sulfur compounds can promote healthy cholesterol levels and improved gut health.
How much red onion should I eat in a serving?
A standard serving size of red onion is about 1/2 cup of chopped onion, which is roughly 58 grams. This serving provides about 20 calories and just over 4 grams of carbohydrates. It's an appropriate portion for adding flavor and nutrients to dishes while keeping calorie and carb intake controlled.
How do red onions compare to yellow or white onions in flavor and nutrition?
Red onions are sweeter and milder compared to yellow and white onions, making them ideal for raw uses like salads. Nutritionally, red onions have higher levels of antioxidants, particularly anthocyanins, which give them their color. White onions tend to have fewer carbs and a sharper taste in comparison.
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.
- Onions and Their Role in Health and DiseaseNational Institutes of Health (NIH)A review summarizing onions' bioactive compounds, including flavonoids, and their potential antioxidant and anti-inflammatory effects.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Health and Human ServicesGuidelines recommending the consumption of vegetables, such as onions, as part of a healthy dietary pattern.
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.
