White 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 (150g)

Calories		60
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6 mg	0%
Total Carbohydrates		14.0 g	5%
	Dietary Fiber	2.5 g	8%
	Sugars	6.4 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 0 cal (1.4%)

Protein: 6 cal (10.1%)

Carbs: 56 cal (88.5%)

About White onion

White onions are a variety of allium vegetables native to Central Asia and often associated with global cuisines, especially Mexican, Indian, and European dishes. They are round, covered with thin white papery skin, and possess a mild, slightly sweet flavor compared to other onion varieties. White onions are low in calories but rich in essential nutrients. A 100-gram serving contains approximately 40 calories, 9 grams of carbohydrates, and is a good source of vitamin C (7% of the Recommended Daily Allowance), B vitamins like folate, and trace minerals such as manganese. Additionally, white onions are composed of about 89% water, making them hydrating and nutrient-dense.

Health Benefits

• Boosts immune health due to vitamin C, which helps support the body's immune defense.
• Promotes heart health with a good amount of antioxidants like flavonoids that may reduce inflammation and support healthy cholesterol levels.
• Improves digestion because they contain dietary fiber (1.7g per 100g), aiding in bowel regularity and gut health.

Dietary Considerations

Allergens: None known

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

Not suitable for: Fodmap-restricted diets, onion allergies or sensitivities

Selection and Storage

Store whole white onions in a cool, dry, well-ventilated area away from direct sunlight; avoid refrigeration. Once peeled or cut, refrigerate in an airtight container and use within 7 days.

Common Questions About White onion Nutrition

What is the nutritional content of a white onion?

A medium white onion (about 110g) contains approximately 44 calories, 1.2g of protein, 0.1g of fat, 10.3g of carbohydrates, and 1.9g of dietary fiber. It is also a source of vitamin C (8% of the daily value) and small amounts of potassium, manganese, and B vitamins.

Can I eat white onion on a keto or low-carb diet?

White onions can be included in a keto or low-carb diet in moderation. With 10.3g of total carbs and 8.4g of net carbs per 110g serving, it is best to use them sparingly to avoid exceeding daily carb limits. They can enhance flavor without compromising your diet when used in small amounts.

What are the health benefits or concerns of eating white onions?

White onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory and immune-boosting properties. They may help reduce the risk of heart disease and improve digestive health due to their fiber content. However, excessive consumption may cause digestive discomfort or bloating in some individuals.

What is the recommended serving size for white onions?

A typical serving size for white onions is about 1/2 cup chopped, which is approximately 60g. This provides roughly 20-25 calories and 4-5g of carbohydrates, making it an appropriate portion for most diets.

How do white onions compare to yellow or red onions in taste and nutrition?

White onions have a sharper, more pungent taste compared to the sweeter flavor of yellow or red onions. Nutritionally, white onions are slightly lower in sugar and total vitamins compared to red onions but are similar to yellow onions. Each type works well in different recipes, with white onions often preferred in raw dishes like salsas due to their crisp texture.

Data Sources & Scientific References