Onions Nutrition Facts
40 calories per 100g serving
Last updated:
Onions are a foundational cooking vegetable at 40 cal/100g, providing subtle sweetness when caramelized and sharp flavor when raw. They contain quercetin, an antioxidant studied for anti-inflammatory properties.
Protein
1.1g
11% of calories
Carbs
9.34g
93% of calories
Fat
0.1g
2% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 40 kcal |
| Protein | 1.1g |
| Total Carbohydrates | 9.34g |
| Total Fat | 0.1g |
| Dietary Fiber | 1.7g |
| Sugars | 4.24g |
| Saturated Fat | 0.04g |
| Cholesterol | 0mg |
| Sodium | 4mg |
| Potassium | 146mg |
| Vitamin A | 0mcg |
| Vitamin C | 7.4mg |
| Calcium | 23mg |
| Iron | 0.21mg |
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Weight Loss
Add massive flavor for minimal calories. Caramelized onions make simple proteins taste gourmet without sauces or dressings.
Muscle Gain
Not a macro source but essential for making meal prep delicious. Well-seasoned food is easier to eat consistently — onions are the secret to tasty chicken and rice.
Maintenance
A kitchen essential that forms the base of countless cuisines worldwide. Keep yellow, red, and green onions stocked for different applications.
Meal Ideas with Onions
Did you know?
The sulfur compounds that make you cry when cutting onions are actually a defense mechanism the plant evolved to deter animals. Chilling onions before cutting reduces the volatile gas released.
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Take the free quizCommon Questions About Onions
How many calories are in Onions?
Onions contains 40 calories per 100g serving. It provides 1.1g of protein, 9.34g of carbs, and 0.1g of fat.
Is Onions good for weight loss?
Add massive flavor for minimal calories. Caramelized onions make simple proteins taste gourmet without sauces or dressings.
What pairs well with Onions?
Great pairings include: French onion soup + gruyère toast, Caramelized onion burger + sweet potato fries, Onion stir-fry + beef + broccoli + rice. These combinations provide a balanced mix of macronutrients.