Zwiebel

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 (238.1g)

Calories		95.2
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.5 mg	0%
Total Carbohydrates		22.2 g	8%
	Dietary Fiber	4.0 g	14%
	Sugars	10.1 g
protein		2.6 g	5%
Vitamin D		0 mcg	0%
Calcium		54.8 mg	4%
Iron		0.5 mg	2%
Potassium		347.6 mg	7%

* 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 (1.8%)

Protein: 10 cal (10.3%)

Carbs: 88 cal (87.9%)

About Zwiebel

Zwiebel, the German word for onion, is a widely-used vegetable originating from central Asia but cultivated globally. Onions are integral to various cuisines including German, French, and Indian, offering a sharp, savory flavor that enhances dishes. Nutritionally, a medium onion (100g) provides 40 calories, 9.34g of carbohydrates, 1.1g of protein, and minimal fat (0.1g). It is rich in fiber (1.7g) and contains essential micronutrients like calcium (23mg), iron (0.21mg), and vitamin C (7.4mg), making it a healthy, low-calorie addition to meals.

Health Benefits

• Supports immunity due to its vitamin C content, which plays a key role in maintaining healthy immune function.
• Promotes digestive health through dietary fiber (1.7g per 100g), aiding in regular bowel movements and gut health.
• May help regulate blood sugar through its low glycemic index and chromium content, useful for those managing diabetes.

Dietary Considerations

Allergens: None known

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

Not suitable for: Onion intolerance, fodmap-sensitive diets

Selection and Storage

Store whole onions in a cool, dark, and dry place to prevent sprouting or rotting. Once sliced, refrigerate in an airtight container and consume within 7 days.

Common Questions About Zwiebel Nutrition

Are onions (Zwiebeln) high in protein?

Onions are not high in protein; a 100-gram serving contains about 1.1 grams of protein. While onions are not a significant protein source, they are rich in flavor and provide other essential nutrients.

Can I eat onions on a keto diet?

Onions can be consumed in moderation on a keto diet as they contain 9.34 grams of carbohydrates and 1.7 grams of fiber per 100 grams, resulting in about 7.64 grams of net carbs. Be mindful of portion sizes to stay within your daily carb limit.

What are the health benefits of onions?

Onions are a good source of antioxidants, including quercetin, which may promote heart health. They also contain fiber for digestive health and compounds that may support the immune system. However, in some individuals, they can cause gas or mild gastrointestinal discomfort.

How many onions should I eat in a day?

A reasonable serving size for onions is around 100 grams (about one medium onion), which provides 40 calories and 1.7 grams of fiber. Using onions as part of a balanced diet is recommended, and they can be consumed raw or cooked in various dishes.

How do onions compare to garlic nutritionally?

Both onions and garlic belong to the allium family and are nutrient-dense. Garlic has fewer calories (about 149 per 100 grams) but is much richer in compounds like allicin, which provides antimicrobial benefits. Onions are lower in overall calories and carbs and are often consumed in larger amounts.

Data Sources & Scientific References

1. Flavonoid content in onions and their role in chronic disease prevention

   National Institutes of Health (PubMed)

   Study on the flavonoid content in onions and their potential protective effects against chronic diseases.

   View source →
2. Dietary Guidelines for Americans 2020-2025: Vegetables

   U.S. Department of Health & Human Services

   Guidance on vegetable consumption, including onions, as part of a healthy diet.

   View source →