Stewed onion

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 44 calories, 1.1 grams of protein, 0.1 grams of fat, and 10.1 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		88
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8 mg	0%
Total Carbohydrates		20.2 g	7%
	Dietary Fiber	3.4 g	12%
	Sugars	9.4 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 sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (2.0%)

Protein: 8 cal (9.6%)

Carbs: 80 cal (88.4%)

About Stewed onion

Stewed onions are a simple yet flavorful dish made by slowly cooking onions with water, broth, or a small amount of fat. They are common in various cuisines, including French, Indian, and Mediterranean, often serving as a base for soups, stews, and sauces. Onions are rich in micronutrients like vitamin C, vitamin B6, and manganese, while also providing dietary fiber and antioxidants such as quercetin. When stewed, their natural sugars caramelize slightly, enhancing their sweetness while breaking down tough fibers for improved digestion. Low in calories, a 100-gram serving of cooked onions provides about 40 calories, making them a nutrient-dense and versatile meal component.

Health Benefits

• Rich in antioxidants like quercetin, which supports immune health and reduces inflammation.
• High vitamin C content (7% of daily value per 100 grams) boosts collagen production and strengthens the immune system.
• Good source of dietary fiber, aiding digestion and promoting gut health.
• Contains sulfur compounds that support heart health by regulating cholesterol levels.
• Provides manganese (7% of daily value per 100 grams), which is essential for metabolism and bone health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, low-fat

Not suitable for: Fodmap-sensitive, onion allergy

Selection and Storage

Store raw onions in a cool, dry, and well-ventilated place, away from potatoes to prevent spoilage. Once stewed, refrigerate in an airtight container and consume within 3-4 days.

Common Questions About Stewed onion Nutrition

Are stewed onions high in calories or protein?

Stewed onions are low in calories, with about 40-50 calories per cup (cooked). They are not a significant source of protein, providing only around 1 gram per cup, but they contain small amounts of fiber and carbohydrates.

Can I eat stewed onions on a keto or low-carb diet?

Stewed onions can be eaten in moderation on a keto or low-carb diet as they contain around 6-8 grams of net carbs per 1-cup serving. Consider monitoring portion sizes to stay within your daily carb limit.

What are the health benefits of eating stewed onions?

Stewed onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory properties. They also contain vitamin C and B6, which support immune function and energy metabolism. However, individuals with IBS or sensitivities to FODMAPs should consume onions cautiously.

What is the recommended portion size for stewed onions?

A typical portion size for stewed onions is about half a cup to one cup, which provides flavor and nutrients without excessive calories or carbohydrates. Adjust portions based on your dietary needs and meal plan.

How do stewed onions compare to raw onions nutritionally?

Stewed onions have slightly fewer nutrients than raw onions due to cooking, which can reduce vitamin C content. However, cooking enhances the sweetness by breaking down natural sugars and makes them easier to digest for some people.

Data Sources & Scientific References