Steamed 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 (200g)

Calories		80
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.0 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 Steamed onion

Steamed onion is a simple dish made by lightly cooking onions using steam, which helps retain their nutritional value. Onions have been a staple in diets around the globe, originating from Central Asia and used widely in cuisines like French, Indian, and Mediterranean. They are nutritionally rich, providing a good source of vitamin C, manganese, and dietary fiber, while being low in calories (approximately 40 kcal per 100 grams). Steaming onions preserves antioxidants such as quercetin, which may otherwise degrade during high-heat cooking. Their subtle sweetness when steamed makes them a versatile addition to various dishes.

Health Benefits

• Supports immune health due to its high vitamin C content (approximately 7 mg per 100 grams).
• Contains quercetin, an antioxidant that helps combat oxidative stress and inflammation.
• Provides dietary fiber (1.7 grams per 100 grams) for improved digestive health.
• Low in calories and fat, which supports weight management.
• Rich in phytochemicals like sulfur compounds that promote heart health.

Dietary Considerations

Allergens: Contains None unless sensitive to allium vegetables

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

Not suitable for: Fodmap diet (due to high fructan content), allium-sensitive individuals

Selection and Storage

Store whole onions in a cool, dry, and ventilated place. After steaming, refrigerate leftovers in an airtight container and consume within 3-4 days.

Common Questions About Steamed onion Nutrition

Is steamed onion high in protein?

Steamed onions are not high in protein, containing only about 1-2 grams of protein per 100 grams. However, they are an excellent source of antioxidants and other nutrients, making them a flavorful and healthy addition to a balanced diet.

Can I eat steamed onion on a keto diet?

Steamed onions can be consumed on a keto diet in moderation. They have approximately 7 grams of net carbs per 100 grams, so small portions are suitable for staying within daily carb limits while adding flavor and nutrients to meals.

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

Steamed onions are rich in antioxidants, particularly quercetin, which supports heart health and may reduce inflammation. They also contain vitamin C, B6, and manganese. However, individuals with sensitive stomachs may find onions challenging to digest, so portion control may help reduce discomfort.

What is the recommended serving size for steamed onion?

A standard serving size for steamed onion is about 100-150 grams, which provides around 35-50 calories. This portion adds flavor and nutrients without significantly impacting calorie intake, making it an excellent side or ingredient in meals.

How do steamed onions compare to raw onions nutritionally?

Steamed onions are slightly less potent nutritionally compared to raw onions, as some heat-sensitive vitamins like vitamin C might decrease during cooking. However, steaming preserves more nutrients than methods like frying, and it reduces the strong flavor of raw onions, making them easier to digest.

Data Sources & Scientific References