White onions

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 onions

White onions are a variety of allium vegetables, characterized by their milder flavor and lower sulfur content compared to yellow onions. Originating from Central Asia, onions have become a staple in cuisines globally, particularly in Mexican, Mediterranean, and Indian dishes. Nutritionally, white onions provide carbohydrates, dietary fiber, and are low in calories at approximately 40 calories per 100 grams. They contain vitamin C, which supports immunity, along with small amounts of folate and potassium. White onions are also a source of antioxidants like quercetin that contribute to cellular health. Their mild taste makes them versatile for raw and cooked applications, enhancing both flavor and nutrition of meals.

Health Benefits

• Supports immune health due to vitamin C, which acts as an antioxidant and supports collagen production.
• Improves digestion with dietary fiber that promotes gut health and regular bowel movements.
• Contains sulfur compounds like alliin that have antimicrobial properties and may aid cardiovascular health.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-fodmap, onion allergies or intolerances

Selection and Storage

Store whole white onions in a cool, dry, and dark place with good ventilation to prevent spoilage. Once cut, refrigerate in an airtight container and use within 7 days.

Common Questions About White onions Nutrition

Are white onions low in calories and rich in nutrients?

Yes, white onions are low in calories, with approximately 40 calories per 100 grams. They are primarily composed of water, with small amounts of protein (1.1 grams) and fiber (1.7 grams). They also provide vitamin C, B6, and small amounts of potassium and folate.

Can I eat white onions on a keto diet?

Yes, you can eat white onions on a keto diet in moderation. They contain about 9 grams of carbs per 100 grams, of which 1.7 grams are fiber. Due to their natural sugar content, larger quantities may not be suitable for stricter keto limits.

What are the health benefits of eating white onions?

White onions are a great source of antioxidants, such as quercetin, which may support heart health and reduce inflammation. They also have prebiotic fibers that can promote gut health by feeding beneficial bacteria. However, they may cause stomach discomfort for individuals with IBS or sensitive digestion.

How much white onion should I use in a serving?

A typical serving size of white onion is about 1/2 cup chopped (approximately 115 grams), which contains around 45 calories and 10 grams of carbs. This amount works well for most recipes and provides a balance of flavor without excessive carbs.

How do white onions compare to yellow onions in flavor and nutrition?

White onions have a milder and sweeter flavor compared to yellow onions, which are more robust and sharp. Nutritionally, they are similar, but white onions often have slightly fewer antioxidants like quercetin found in yellow varieties. They are often preferred for raw dishes like salads and salsas.

Data Sources & Scientific References