Sweet 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	10 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

🍞 Low carbs

Source of Calories

Fat: 1 cal (2.1%)

Protein: 8 cal (10.3%)

Carbs: 74 cal (87.6%)

About Sweet onion

Sweet onions, such as Vidalia, Walla Walla, and Maui varieties, are a type of onion known for their mild and sweet flavor compared to regular yellow onions, making them a popular choice in raw dishes like salads and sandwiches or lightly cooked recipes. Originating from regions with low-sulfur soil, sweet onions owe their distinctive taste to reduced sulfur levels. Nutritionally, a raw sweet onion (about 100 grams) provides approximately 40 calories, 1.1 grams of protein, 0.1 grams of fat, and 9 grams of carbohydrates, including 1.7 grams of fiber. They are also a source of vitamin C, potassium, and small amounts of B vitamins and manganese. Sweet onions are naturally fat-free, cholesterol-free, and low in sodium, fitting well into a variety of balanced diets.

Health Benefits

• Supports immune health due to the presence of vitamin C, an essential antioxidant.
• Promotes digestion and gut health with 1.7 grams of dietary fiber per 100 grams.
• Contains quercetin, a natural compound linked to anti-inflammatory and heart health benefits.
• Provides potassium, which helps maintain healthy blood pressure levels.
• Low in calories yet rich in flavor, aiding in weight management strategies.

Dietary Considerations

Allergens: None known

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

Not suitable for: Fodmap-sensitive diets due to high fructan content

Selection and Storage

Store sweet onions in a cool, dry, well-ventilated place, away from potatoes to prevent spoilage. Once cut, refrigerate them in an airtight container and use within 7-10 days.

Common Questions About Sweet onion Nutrition

Is sweet onion high in protein?

Sweet onions are not high in protein, as they contain only about 1 gram of protein per 100 grams (or roughly one medium onion). They are primarily composed of water and carbohydrates, making them a low-protein food.

Can I eat sweet onion on a keto diet?

Sweet onions can be consumed in moderation on a keto diet. They contain about 8 grams of total carbohydrates and 1.7 grams of fiber per 100 grams, resulting in roughly 6.3 grams of net carbs. Including small amounts in dishes as a flavor enhancer is keto-friendly.

What are the health benefits of sweet onion?

Sweet onions are rich in antioxidants such as quercetin and sulfur compounds, which may support heart health and have anti-inflammatory effects. They also provide essential nutrients like vitamin C (around 7 mg per 100 grams), which supports immunity and skin health.

What is the recommended portion size for sweet onion?

A standard serving size of sweet onion is about 1/2 cup chopped (approximately 58 grams). This portion contains around 25 calories, 0.5 grams of protein, 6 grams of carbohydrates, and a small amount of essential vitamins and minerals.

How does sweet onion compare to yellow onion in flavor and nutrition?

Sweet onions are milder and less pungent than yellow onions due to their lower sulfur content. Nutritionally, sweet onions have slightly more natural sugars, making them less sharp but slightly higher in carbohydrates (8 g per 100 g compared to 7 g in yellow onions). Both types are nutrient-rich and versatile in cooking.

Data Sources & Scientific References